Cardio Long Circuit
Three cardio stations rotated three times at sixty seconds of work. Sustained output — pacing the first round decides whether the third stays clean.
The Workout Briefing
Movements
- 01
Jumping Jack
Station 1 — 60s
- 02
Mountain Climber
Station 2 — 60s; alternate fast knees
- 03
High Knee
Station 3 — 60s; drive knees to hip height
Scaling
Easier
step-jacks; elevate hands on a bench for climbers; march in place instead of high knees
Harder
cross-body jacks; cross-body climbers; sprint cadence on high knees.
What Today's Timer Looks Like
3 stations × 3 rounds. 60s work / 20s station rest. 90s round break.
The Past Six Days
Lunge / Push-Up AMRAP
Sun, Jul 19 · Fourteen-minute AMRAP alternating twelve reverse lunges and eight push-ups. Long steady window — pacing decides round count.
- 1 INTERVAL
Total14:00
KB Swings 30 / 30
Sat, Jul 18 · Ten rounds of thirty seconds of kettlebell swings with thirty seconds of rest. Long rest lets you grip-and-go each set with full power.
- 0:30 WORK
- 0:30 REST
- 10 ROUNDS
Total9:30
Full-Body Flow
Fri, Jul 17 · 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
Push-Up / Sit-Up Ladder
Thu, Jul 16 · Ascending ladder: 5 push-ups + 5 sit-ups, then 10 + 10, all the way through 25 + 25. Five rounds, twelve-minute cap.
- 1 INTERVAL
Total12:00
Four-Move Tabata
Wed, Jul 15 · Four stations rotated for two cycles at the classic 20/10 cadence. Eight working intervals, no equipment, eight minutes of work.
- 4 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 2 ROUNDS
Total3:50Fourteen-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
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.