Short-Station Circuit
Five stations rotated three times at thirty-five seconds of work and fifteen seconds of station rest. Quick transitions, varied stimulus.
The Workout Briefing
Movements
- 01
Air Squat
Station 1 — 35s
- 02
Push-Up
Station 2 — 35s
- 03
Reverse Lunge
Station 3 — 35s; alternate legs
- 04
Mountain Climber
Station 4 — 35s
- 05
Forearm Plank
Station 5 — 35s
Scaling
Easier
25s work / 20s rest; knee push-ups
Harder
45s work / 15s rest, or add a fourth round.
What Today's Timer Looks Like
5 stations × 3 rounds. 35s work / 15s station rest. 60s round break.
The Past Six Days
Push-Up Density AMRAP
Sat, Jul 11 · Four minutes of push-ups, count your reps. Single movement, short block — break sets early to keep moving.
- 1 INTERVAL
Total4:00
Mountain Climber 30 / 15
Fri, Jul 10 · Ten rounds of thirty seconds of mountain climbers with fifteen seconds of rest. Two-to-one ratio — fast knees, short break, back at it.
- 0:30 WORK
- 0:15 REST
- 10 ROUNDS
Total7:15
Deep Stretch Flow
Thu, Jul 9 · Four long-held poses, single cycle. Ninety-second holds — settle in, breathe deeply, let the tissue release.
- 4 INTERVAL ROTATION
- 3:00 MAX WORK
- 0:10 REST
- 1 ROUND
Total9:40
Swings & Burpees 21-15-9
Wed, Jul 8 · Three rounds with descending reps: 21 kettlebell swings and 21 burpees, then 15 of each, then 9 of each. Twelve-minute cap — classic loaded couplet.
- 1 INTERVAL
Total12:00
Lunge / Push-Up Tabata
Tue, Jul 7 · Eight rounds at 20/10 alternating reverse lunges and push-ups. Upper-and-lower pairing without any equipment.
- 2 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 4 ROUNDS
Total3:50
Ladder EMOM Air Squat
Mon, Jul 6 · Ten-minute ascending-then-descending air squat ladder. Minutes 1–5: ramp from ten to eighteen reps. Minutes 6–10: ramp back down to ten. 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.