Cardio Burst Circuit
Five cardio stations rotated three times at thirty seconds of work and fifteen seconds of station rest. Short intervals, high output, no equipment.
The Workout Briefing
Movements
- 01
Jumping Jack
Station 1 — 30s
- 02
High Knee
Station 2 — 30s
- 03
Skater Hop
Station 3 — 30s; bound side to side
- 04
Squat Jump
Station 4 — 30s
- 05
Burpee
Station 5 — 30s
Scaling
Easier
20s work / 20s rest; sit-stand squats in place of squat jumps; step-back burpees
Harder
40s work / 10s rest, or add a fourth round.
What Today's Timer Looks Like
5 stations × 3 rounds. 30s work / 15s station rest. 60s round break.
The Past Six Days
Twelve-Minute Triplet AMRAP
Tue, Jun 9 · Twelve-minute AMRAP rotating eight kettlebell swings, eight goblet squats, and eight push-ups. Three movements, one bell — count rounds.
- 1 INTERVAL
Total12:00
Mountain Climber 40 / 20
Mon, Jun 8 · Eight rounds of forty seconds of mountain climbers with twenty seconds of rest. Steady fast-knees output — break only when form starts to slip.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:40
Spinal Flow
Sun, Jun 7 · Five poses across two cycles working the spine in flexion, extension, and rotation. Slow tempo throughout.
- 5 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total10:40
Burpee / Squat Ladder
Sat, Jun 6 · Ascending ladder: 1 burpee + 5 air squats, then 2 + 10, then 3 + 15, all the way through 8 + 40. Twelve-minute cap.
- 1 INTERVAL
Total12:00
Burpee Tabata
Fri, Jun 5 · Eight rounds of twenty seconds of burpees with ten seconds of rest. Four minutes, full-body explosive — pace the first two rounds.
- 1 INTERVAL
- 0:20 WORK
- 0:10 REST
- 8 ROUNDS
Total3:50
Ladder EMOM Push-Up
Thu, Jun 4 · Ten-minute ascending-then-descending push-up ladder. Minutes 1–5: ramp from five to nine reps. Minutes 6–10: ramp back down to five. Steady output, predictable rest.
- 10 INTERVALS
Total10:00
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.