Four-Move Tabata
Four stations rotated for two cycles at the classic 20/10 cadence. Eight working intervals, no equipment, eight minutes of work.
The Workout Briefing
Movements
- 01
Air Squat
20s — rounds 1 and 5
- 02
Push-Up
20s — rounds 2 and 6
- 03
Reverse Lunge
20s — rounds 3 and 7; alternate legs
- 04
Forearm Plank
20s — rounds 4 and 8
Scaling
Easier
knee push-ups; static lunge holds instead of stepping
Harder
jump squats; clap push-ups; jumping lunges.
What Today's Timer Looks Like
2 rounds × 4 stations × 20s / 10s, rotating through four movements.
The Past Six Days
Fourteen-Minute EMOM
Tue, Jul 14 · Every minute on the minute for fourteen minutes. Odd minutes: fourteen reverse lunges. Even minutes: fifteen sit-ups. Steady cadence, lower-body and core.
- 2 INTERVAL ROTATION
- 1:00 WORK
- 7 ROUNDS
Total14:00
Legs Isometrics
Mon, Jul 13 · Four lower-body isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Pure leg work — no rep counting.
- 4 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Short-Station Circuit
Sun, Jul 12 · Five stations rotated three times at thirty-five seconds of work and fifteen seconds of station rest. Quick transitions, varied stimulus.
- 5 INTERVAL ROTATION
- 0:35 WORK
- 0:15 REST
- 3 ROUNDS
Total13:45
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
Seconds Interval Timer
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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.