Two-Station Bodyweight Circuit
Two bodyweight stations rotated three times at seventy-five seconds of work. Squat and push pattern, no equipment, six total intervals.
The Workout Briefing
Movements
- 01
Air Squat
Station 1 — 75s steady reps
- 02
Push-Up
Station 2 — 75s steady reps
- AltKnee Push-Up — same duration
Scaling
Easier
60s work / 30s station rest; sit-stand squats; knee push-ups
Harder
90s work / 20s station rest; jump squats; clap push-ups.
What Today's Timer Looks Like
2 stations × 3 rounds. 75s work / 25s station rest. 90s round break.
The Past Six Days
Air Squat Density AMRAP
Tue, Aug 4 · Seven minutes of air squats, count your reps. Long window, single movement — find a sustainable cadence and hold it.
- 1 INTERVAL
Total7:00
Squat Jump 30 / 15
Mon, Aug 3 · Ten rounds of thirty seconds of squat jumps with fifteen seconds of rest. Lower-body explosive work with a tight recovery window.
- 0:30 WORK
- 0:15 REST
- 10 ROUNDS
Total7:15
Shoulder Reset Flow
Sun, Aug 2 · Four poses across two cycles focused on chest, lats, and rotator cuff. A short upper-body reset.
- 4 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total8:50Four Rounds Grinder For Time
Sat, Aug 1 · Four rounds: twenty squats, fifteen push-ups, ten sit-ups. Fourteen-minute cap — high reps, pure bodyweight, pacing decides.
- 1 INTERVAL
Total14:00
Swing / Goblet Tabata
Fri, Jul 31 · Eight rounds at 20/10 alternating kettlebell swings and goblet squats. One bell, two patterns, four minutes.
- 2 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 4 ROUNDS
Total3:50
Death By KB Swings
Thu, Jul 30 · Every minute, do two more kettlebell swings than the last. Minute 1: two. Minute 2: four. Minute 10: twenty. The clock ends when you can no longer finish before the buzzer.
- 15 INTERVALS
Total15:00
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.