Loaded Circuit
Four kettlebell-and-bodyweight stations rotated three times at forty seconds of work and fifteen seconds of station rest. One bell, mixed stimulus.
The Workout Briefing
Movements
- 01
Kettlebell Swing
Station 1 — 40s
- AltDumbbell Swing — same duration
- 02
Goblet Squat
Station 2 — 40s
- AltDumbbell Goblet Squat — same duration
- 03
Push-Up
Station 3 — 40s
- AltKnee Push-Up — same duration
- 04
Sit-Up
Station 4 — 40s
Scaling
Easier
lighter bell; 30s work / 20s rest; knee push-ups
Harder
heavier bell; 50s work / 15s rest, or add a fourth round.
What Today's Timer Looks Like
4 stations × 3 rounds. 40s work / 15s station rest. 60s round break.
The Past Six Days
Ten-Minute Triplet AMRAP
Mon, Jul 27 · 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
KB Swing 40 / 20
Sun, Jul 26 · Eight rounds of forty seconds of kettlebell swings with twenty seconds of rest. Long work block — pacing the swings keeps the grip alive.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:40
Hip Opener Flow
Sat, Jul 25 · Four hip-focused poses across two cycles. Deeper holds into the front and back of the hips.
- 4 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total9:30Squat / Lunge Pyramid
Fri, Jul 24 · Up-and-down rep pyramid: 10-15-20-25-20-15-10 air squats paired with the same scheme of reverse lunges. Sixteen-minute cap.
- 1 INTERVAL
Total16:00
Mountain Climber Tabata
Thu, Jul 23 · Eight rounds of twenty seconds of mountain climbers with ten seconds of rest. Four minutes of fast knees — keep hips low and form honest.
- 1 INTERVAL
- 0:20 WORK
- 0:10 REST
- 8 ROUNDS
Total3:50
E2MOM Bodyweight
Wed, Jul 22 · Every two minutes for sixteen minutes. Each window: twelve push-ups followed by sixteen reverse lunges. Eight windows of upper-and-lower pairing.
- 1 INTERVAL
- 2:00 WORK
- 8 ROUNDS
Total16:00
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.