Cardio Burst Tabata
Four conditioning movements rotated for two cycles at the classic 20/10 cadence. Burpees, mountain climbers, jumping jacks, and sit-ups — high output the whole way through.
The Workout Briefing
Movements
- 01
Burpee
20s — rounds 1 and 5
- 02
Mountain Climber
20s — rounds 2 and 6; alternate fast knees
- 03
Jumping Jack
20s — rounds 3 and 7
- 04
Sit-Up
20s — rounds 4 and 8
Scaling
Easier
step-back burpees; mountain climbers at a sustainable pace; cap sit-ups at 10 reps per round
Harder
lateral burpee over a target; tuck jumps in place of jumping jacks; weighted sit-ups.
What Today's Timer Looks Like
2 rounds × 4 stations × 20s / 10s, rotating through four movements.
The Past Six Days
Ladder EMOM Push-Up
Fri, Aug 7 · Ten-minute ascending-then-descending push-up ladder. Minutes 1–5: ramp from five to nine reps. Minutes 6–10: ramp back down to five. Steady output, predictable rest.
- 10 INTERVALS
Total10:00
Hanging Isometrics
Thu, Aug 6 · Four hanging-and-core isometrics rotated three times: thirty seconds of work, forty-five seconds of station rest. The pull-up bar shoulders the upper-body work.
- 4 INTERVAL ROTATION
- 0:30 WORK
- 0:45 REST
- 3 ROUNDS
Total14:45
Two-Station Bodyweight Circuit
Wed, Aug 5 · Two bodyweight stations rotated three times at seventy-five seconds of work. Squat and push pattern, no equipment, six total intervals.
- 2 INTERVAL ROTATION
- 1:15 WORK
- 0:25 REST
- 3 ROUNDS
Total11:45
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
Total8:50
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.