Long-Station Circuit
Three stations rotated three times at seventy-five seconds of work. Long intervals reward consistent breathing and steady output.
The Workout Briefing
Movements
- 01
Goblet Squat
Station 1 — 75s steady reps
- 02
Push-Up
Station 2 — 75s steady reps
- AltKnee Push-Up — same duration
- 03
Kettlebell Swing
Station 3 — 75s steady reps
Scaling
Easier
drop a station to 60s, take 30s station rest
Harder
90s work / 15s station rest.
What Today's Timer Looks Like
3 stations × 3 rounds. 75s work / 20s station rest. 90s round break.
The Past Six Days
Twelve-Minute Triplet AMRAP
Thu, Aug 20 · Twelve-minute AMRAP rotating eight kettlebell swings, eight goblet squats, and eight push-ups. Three movements, one bell — count rounds.
- 1 INTERVAL
Total12:00
Push-Up 40 / 20
Wed, Aug 19 · Eight rounds of forty seconds of push-ups with twenty seconds of rest. Steady reps with planned breaks — push past the first set without going to failure.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:40
Posterior Chain Flow
Tue, Aug 18 · Four poses across two cycles for hamstrings, calves, and glutes. Backside of the body, top to bottom.
- 4 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total9:30
Push-Ups & Sit-Ups 21-15-9
Mon, Aug 17 · Three rounds with descending reps: 21 push-ups and 21 sit-ups, then 15 of each, then 9 of each. Eight-minute cap — full upper-body grind.
- 1 INTERVAL
Total8:00
Air Squat Tabata
Sun, Aug 16 · Eight rounds of twenty seconds on, ten seconds off. Four minutes total, one movement, no equipment — the original Tabata protocol.
- 1 INTERVAL
- 0:20 WORK
- 0:10 REST
- 8 ROUNDS
Total3:50
Ten-Minute Cardio EMOM
Sat, Aug 15 · Every minute on the minute for ten minutes. Odd minutes: thirty jumping jacks. Even minutes: thirty mountain climbers. Pure cardio cadence — no equipment.
- 2 INTERVAL ROTATION
- 1:00 WORK
- 5 ROUNDS
Total10:00
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.