Squat / Push-Up Tabata
Eight rounds at the classic 20/10 cadence, alternating squats and push-ups. Two movements, four minutes, full body.
The Workout Briefing
Movements
- 01
Air Squat
Rounds 1, 3, 5, 7 — 20s work
- 02
Push-Up
Rounds 2, 4, 6, 8 — 20s work
- AltKnee Push-Up — same duration
Scaling
Easier
knee push-ups; sit-stand squats
Harder
jump squats; clap push-ups.
What Today's Timer Looks Like
4 rounds × 2 × 20s / 10s, alternating squats and push-ups.
The Past Six Days
E2MOM Couplet
Tue, May 19 · Every two minutes for twenty minutes. Each window: ten kettlebell swings followed by ten goblet squats. Use the leftover time as rest.
- 1 INTERVAL
- 2:00 WORK
- 10 ROUNDS
Total20:00
Core Isometrics
Mon, May 18 · Four core isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Focused stack of plank variants and core holds.
- 4 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Long-Station Circuit
Sun, May 17 · Three stations rotated three times at seventy-five seconds of work. Long intervals reward consistent breathing and steady output.
- 3 INTERVAL ROTATION
- 1:15 WORK
- 0:20 REST
- 3 ROUNDS
Total16:15
Ten-Minute Triplet AMRAP
Sat, May 16 · Ten minutes, three movements, ten reps each. Cycle squat → push-up → sit-up and count rounds. Steady pace beats a fast start.
- 1 INTERVAL
Total10:00
Burpee 40 / 20
Fri, May 15 · Eight rounds of forty seconds of burpees with twenty seconds of rest. Eight minutes of high-intensity work — pacing matters.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:40
Full-Body Flow
Thu, May 14 · Five poses held per side, two cycles. Ten-plus minutes of breathing into hips, hamstrings, and shoulders.
- 5 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total12:00
Seconds Interval Timer
The full Seconds experience — on iPhone, Apple Watch, and Android.
Build Your Own Timer
- Intensity
HIIT
Fixed work/rest intervals, repeated for a set number of rounds.
- Stations
Circuit
Rotate through named exercises with optional breaks. Stations of any duration.
- Blocks
Tabata
Back-to-back HIIT blocks — every round of one exercise, then on to the next.
- Combat
Round
Simple timed rounds with breaks. Boxing, MMA, sparring.
- Control
Custom
Build any interval sequence from scratch, one by one.
- Stacks
Compound
Stack other timers into a multi-block session, cycled as a whole.