Interval Timer Videos

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  • Custom Timer (0:30)

    Exercises:
    • Interval 1
    • Interval 1 0:30

  • Sun. Gentle Stretch (10:00)

    Exercises:
    • (r) Hip Flexor Stretch
    • Rest
    • (l) Hip Flexor Stretch
    • R - Hamstring Stretch
    • L - Hamstring Stretch
    • (r) Figure-four Glute Stretch
    • (l) Figure-four Glute Stretch
    • Chest Opener Against A Wall
    • Child's Pose With Long Breaths
    • (R) hip flexor stretch 1:00
    • rest 0:15
    • (L) hip flexor stretch 1:00
    • rest 0:15
    • (R) hamstring stretch 1:00
    • rest 0:15
    • (L) hamstring stretch 1:00
    • rest 0:15
    • (R) figure-four glute stretch 1:00
    • rest 0:15
    • (L) figure-four glute stretch 1:00
    • rest 0:15
    • chest opener against a wall 1:00
    • rest 0:15
    • child's pose with long breaths 1:00
    • rest 0:15

  • Sun. Gentle Stretch (8:00)

    Exercises:
    • (r) Hip Flexor Stretch
    • (l) Hip Flexor Stretch
    • R - Hamstring Stretch
    • L - Hamstring Stretch
    • (r) Figure-four Glute Stretch
    • (l) Figure-four Glute Stretch
    • Chest Opener Against A Wall
    • Child's Pose With Long Breaths
    • (R) hip flexor stretch 1:00
    • (L) hip flexor stretch 1:00
    • (R) hamstring stretch 1:00
    • (L) hamstring stretch 1:00
    • (R) figure-four glute stretch 1:00
    • (L) figure-four glute stretch 1:00
    • chest opener against a wall 1:00
    • child's pose with long breaths 1:00

  • Study (2:30:00)

    Exercises:
    • 1st Quarter
    • Mini-break 1
    • 2nd Quarter
    • Halftime
    • 3rd Quarter
    • Mini-break 2
    • 4th Quarter
    • 1st Quarter 30:00
    • Mini-Break 1 5:00
    • 2nd Quarter 30:00
    • Halftime 20:00
    • 3rd Quarter 30:00
    • Mini-Break 2 5:00
    • 4th Quarter 30:00

  • Fri. Upper Body (Shoulders and Arms) (50:00)

    Exercises:
    • Arm Circles
    • Shoulder Rolls And Scapular Squeezes
    • Cat Cow
    • Wall Slides
    • Inchworms Or Walkouts
    • High Plank To Downward Dog Flow
    • Pike Push Up + Hold
    • Rest
    • Incline Or Wall Push-ups
    • Prone W Row (덤벨로우 해도됨)
    • Prone T-raise
    • Reverse Snow Angels
    • Prone Cobra Hold
    • (r) Self-resisted Biceps Curl
    • (l) Self-resisted Biceps Curl
    • Close-grip Push-up Or Diamond Knee Push-up
    • Benchless Triceps Extension Floor Press
    • Close-grip Incline Push-up Or Diamond Knee Push-up
    • Scapular Push-ups
    • Wall Slide With Lift-off
    • High Plank Shoulder Taps
    • Plank Plus Hold
    • Forearm Plank
    • R Side Plank
    • L Side Plank
    • Rest/stretch
    • arm circles 1:00
    • shoulder rolls and scapular squeezes 1:00
    • cat-cow 1:00
    • wall slides 1:00
    • inchworms or walkouts 1:00
    • high plank to downward dog flow 1:00
    • pike push-up hold 0:40
    • rest 0:20
    • incline or wall push-ups 0:40
    • rest 0:20
    • pike push-up hold 0:40
    • rest 0:20
    • incline or wall push-ups 0:40
    • rest 1:00
    • pike push-up hold 0:40
    • rest 0:20
    • incline or wall push-ups 0:40
    • rest 0:20
    • pike push-up hold 0:40
    • rest 0:20
    • incline or wall push-ups 0:40
    • rest 1:00
    • prone W row 0:45
    • rest 0:15
    • prone T raise 0:45
    • rest 0:15
    • reverse snow angels 0:45
    • rest 0:15
    • prone cobra hold 0:45
    • rest 1:00
    • prone W row 0:45
    • rest 0:15
    • prone T raise 0:45
    • rest 0:15
    • reverse snow angels 0:45
    • rest 0:15
    • prone cobra hold 0:45
    • rest 1:00
    • (R) self-resisted biceps curl 0:40
    • rest 0:20
    • (L) self-resisted biceps curl 0:40
    • rest 0:20
    • close-grip push-up or diamond knee push-up 0:40
    • rest 0:20
    • benchless triceps extension floor press 0:40
    • rest 1:00
    • (R) self-resisted biceps curl 0:40
    • rest 0:20
    • (L) self-resisted biceps curl 0:40
    • rest 0:20
    • close-grip incline push-up or diamond knee push-up 0:40
    • rest 0:20
    • benchless triceps extension floor press 0:40
    • rest 1:00
    • scapular push-ups 0:40
    • rest 0:20
    • wall slide with lift-off 0:40
    • rest 0:20
    • high plank shoulder taps 0:40
    • rest 0:20
    • plank plus hold 0:40
    • rest 0:45
    • scapular push-ups 0:40
    • rest 0:20
    • wall slide with lift-off 0:40
    • rest 0:20
    • high plank shoulder taps 0:40
    • rest 0:20
    • plank plus hold 0:40
    • rest 0:45
    • forearm plank 0:30
    • rest 0:15
    • (R) side plank 0:30
    • rest 0:15
    • (L) side plank 0:30
    • rest 0:15
    • forearm plank 0:30
    • rest 0:15
    • (R) side plank 0:30
    • rest 0:15
    • (L) side plank 0:30
    • rest/stretch 2:45

  • Study (1:05:30)

    Exercises:
    • 1st Quarter
    • Mini-break 1
    • 2nd Quarter
    • Halftime
    • 1st Quarter 30:00
    • Mini-Break 1 5:00
    • 2nd Quarter 30:00
    • Halftime 0:30

  • Lower Body (Hamstrings and Glutes) (55:00)

    Exercises:
    • Marching In Place
    • Cat Cow
    • Bodyweight Good Mornings
    • Alternating Reverse Lunges
    • Glute Bridges
    • Standing Hip Circles And Ankle Rolls
    • (r) Single-leg Hip Hinge
    • Rest
    • (l) Single-leg Hip Hinge
    • Good Mornings
    • Banded Glute Bridge
    • (r) Reverse Lunge To Knee Drive
    • (l) Reverse Lunge To Knee Drive
    • R Curtsy Lunge
    • L Curtsy Lunge
    • Sliding Hamstring Curl
    • Glute Bridge Hold
    • Hamstring Walkout
    • (r) Banded Lateral Walk
    • (l) Banded Lateral Walk
    • (r) Side-lying Left Lift
    • (l) Side-lying Leg Lift
    • R Side Plank
    • L Side Plank
    • Dead Bug
    • L: Bird Dog Hold
    • R: Bird Dog Hold
    • Rest/stretch
    • marching in place 1:00
    • cat-cow 1:00
    • bodyweight good mornings 1:00
    • alternating reverse lunges 1:00
    • glute bridges 1:00
    • standing hip circles and ankle rolls 1:00
    • (R) single-leg hip hinge 0:40
    • rest 0:20
    • (L) single-leg hip hinge 0:40
    • rest 0:20
    • good mornings 0:40
    • rest 0:20
    • banded glute bridge 0:40
    • rest 0:20
    • (R) single-leg hip hinge 0:40
    • rest 0:20
    • (L) single-leg hip hinge 0:40
    • rest 0:20
    • good mornings 0:40
    • rest 0:20
    • banded glute bridge 0:40
    • rest 0:20
    • (R) single-leg hip hinge 0:40
    • rest 0:20
    • (L) single-leg hip hinge 0:40
    • rest 0:20
    • good mornings 0:40
    • rest 0:20
    • banded glute bridge 0:40
    • rest 1:00
    • (R) reverse lunge to knee drive 0:45
    • rest 0:15
    • (L) reverse lunge to knee drive 0:45
    • rest 0:15
    • (R) curtsy lunge 0:45
    • rest 0:15
    • (L) curtsy lunge 0:45
    • rest 0:15
    • (R) reverse lunge to knee drive 0:45
    • rest 0:15
    • (L) reverse lunge to knee drive 0:45
    • rest 0:15
    • (R) curtsy lunge 0:45
    • rest 0:15
    • (L) curtsy lunge 0:45
    • rest 1:00
    • sliding hamstring curl 0:40
    • rest 0:20
    • glute bridge hold 0:40
    • rest 0:20
    • hamstring walkout 0:40
    • rest 0:45
    • sliding hamstring curl 0:40
    • rest 0:20
    • glute bridge hold 0:40
    • rest 0:20
    • hamstring walkout 0:40
    • rest 0:45
    • sliding hamstring curl 0:40
    • rest 0:20
    • glute bridge hold 0:40
    • rest 0:20
    • hamstring walkout 0:40
    • rest 0:45
    • (R) banded lateral walk 0:40
    • rest 0:20
    • (L) banded lateral walk 0:40
    • rest 0:20
    • (R) side-lying left lift 0:40
    • rest 0:20
    • (L) side-lying leg lift 0:40
    • rest 0:20
    • (R) banded lateral walk 0:40
    • rest 0:20
    • (L) banded lateral walk 0:40
    • rest 0:20
    • (R) side-lying left lift 0:40
    • rest 0:20
    • (L) side-lying leg lift 0:40
    • rest 0:40
    • (R) side plank 0:40
    • rest 0:20
    • (L) side plank 0:40
    • rest 0:20
    • dead bug 0:40
    • rest 0:20
    • (L) bird dog hold 0:20
    • (R) bird dog hold 0:20
    • rest 0:20
    • (R) side plank 0:40
    • rest 0:20
    • (L) side plank 0:40
    • rest 0:20
    • dead bug 0:40
    • rest 0:20
    • (R) bird dog hold 0:20
    • (L) bird dog hold 0:20
    • rest/stretch 1:20

  • Tabata Timer (16:40)

    Exercises:
    • Exercise 1
    • Exercise 1 1:40
    • Exercise 1 1:40
    • Exercise 1 1:40
    • Exercise 1 1:40
    • Exercise 1 1:40
    • Exercise 1 1:40
    • Exercise 1 1:40
    • Exercise 1 1:40
    • Exercise 1 1:40
    • Exercise 1 1:40

  • Lower Body (Hamstrings and Glutes) (30:50)

    Exercises:
    • Marching In Place
    • Cat Cow
    • Bodyweight Good Mornings
    • Alternating Reverse Lunges
    • Glute Bridges
    • Standing Hip Circles And Ankle Rolls
    • (r) Single-leg Hip Hinge
    • Rest
    • (l) Single-leg Hip Hinge
    • Good Mornings
    • Banded Glute Bridge
    • (r) Reverse Lunge To Knee Drive
    • (l) Reverse Lunge To Knee Drive
    • R Curtsy Lunge
    • L Curtsy Lunge
    • Sliding Hamstring Curl
    • Glute Bridge Hold
    • Hamstring Walkout
    • marching in place 1:00
    • cat-cow 1:00
    • bodyweight good mornings 1:00
    • alternating reverse lunges 1:00
    • glute bridges 1:00
    • standing hip circles and ankle rolls 1:00
    • (R) single-leg hip hinge 0:40
    • rest 0:20
    • (L) single-leg hip hinge 0:40
    • rest 0:20
    • good mornings 0:40
    • rest 0:20
    • banded glute bridge 0:40
    • rest 0:20
    • (R) single-leg hip hinge 0:40
    • rest 0:20
    • (L) single-leg hip hinge 0:40
    • rest 0:20
    • good mornings 0:40
    • rest 0:20
    • banded glute bridge 0:40
    • rest 0:20
    • (R) single-leg hip hinge 0:40
    • rest 0:20
    • (L) single-leg hip hinge 0:40
    • rest 0:20
    • good mornings 0:40
    • rest 0:20
    • banded glute bridge 0:40
    • rest 1:00
    • (R) reverse lunge to knee drive 0:45
    • rest 0:15
    • (L) reverse lunge to knee drive 0:45
    • rest 0:15
    • (R) curtsy lunge 0:45
    • rest 0:15
    • (L) curtsy lunge 0:45
    • rest 0:15
    • (R) reverse lunge to knee drive 0:45
    • rest 0:15
    • (L) reverse lunge to knee drive 0:45
    • rest 0:15
    • (R) curtsy lunge 0:45
    • rest 0:15
    • (L) curtsy lunge 0:45
    • rest 1:00
    • sliding hamstring curl 0:40
    • rest 0:20
    • glute bridge hold 0:40
    • rest 0:20
    • hamstring walkout 0:40
    • rest 0:45

  • HIIT Timer (16:30)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 3:00
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Cooldown 3:00

  • Custom Timer (1:30)

    Exercises:
    • Interval 1
    • Interval 2
    • Interval 3
    • Interval 4
    • Interval 1 0:30
    • Interval 2 0:15
    • Interval 3 0:30
    • Interval 4 0:15

  • Wed. Mobility and Abdominal Control (15:00)

    Exercises:
    • Cat Cow
    • Child's Pose To Cobra Flow
    • Deep Squat Hold With Side-to-side Shifting
    • (r) Kneeling Hip Flexor Stretch
    • (l) Kneeling Hip Flexor Stretch
    • (r) Ankle Circles And Calf Stretch
    • (l) Ankle Circles And Calf Stretch
    • Alternating Thoracic Rotations
    • Dead Bug
    • Rest
    • Forearm Plank
    • R Side Plank
    • L Side Plank
    • cat-cow 0:55
    • child's pose to cobra flow 0:55
    • deep squat hold with side-to-side shifting 0:55
    • (R) kneeling hip flexor stretch 0:55
    • (L) kneeling hip flexor stretch 0:55
    • (R) ankle circles and calf stretch 0:55
    • (L) ankle circles and calf stretch 0:55
    • alternating thoracic rotations 0:55
    • dead bug 0:40
    • rest 0:20
    • forearm plank 0:40
    • rest 0:20
    • (R) side plank 0:40
    • rest 0:20
    • (L) side plank 0:40
    • rest 0:20
    • dead bug 0:40
    • rest 0:20
    • forearm plank 0:40
    • rest 0:20
    • (R) side plank 0:40
    • rest 0:20
    • (L) side plank 0:40

About Interval Timer

Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients.

The website is also allows users of Seconds Pro to share their timers from the app with non-users.

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