Slow Burn Circuit
Four bodyweight stations rotated three times at forty-five seconds of work and fifteen seconds of station rest. Longer intervals reward steady pacing.
The Workout Briefing
Movements
- 01
Reverse Lunge
Station 1 — 45s; alternate legs
- 02
Push-Up
Station 2 — 45s
- AltKnee Push-Up — same duration
- 03
Glute Bridge
Station 3 — 45s; squeeze at the top
- 04
Sit-Up
Station 4 — 45s
Scaling
Easier
30s work / 20s rest; knee push-ups; single-leg glute bridge only if double-leg feels too easy
Harder
60s work / 15s rest, or add a fourth round.
What Today's Timer Looks Like
4 stations × 3 rounds. 45s work / 15s station rest. 60s round break.
The Past Six Days
Mountain Climber Density AMRAP
Fri, Aug 28 · Six minutes of mountain climbers, count both feet. Continuous fast-knees output — break only when your form starts to slip.
- 1 INTERVAL
Total6:00
Push-Up 30 / 15
Thu, Aug 27 · Ten rounds of thirty seconds of push-ups with fifteen seconds of rest. Steady reps with planned breaks — the short rest forces an honest pace.
- 0:30 WORK
- 0:15 REST
- 10 ROUNDS
Total7:15
Morning Wake-Up Flow
Wed, Aug 26 · Five gentle poses across two cycles. Shorter holds, dynamic transitions — for opening the day, not deep stretching.
- 5 INTERVAL ROTATION
- 0:40 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total7:50
Swing / Goblet Ladder
Tue, Aug 25 · Ascending kettlebell ladder: 5 swings + 3 goblet squats, then 10 + 6, all the way through 30 + 18. Six rounds, fourteen-minute cap.
- 1 INTERVAL
Total14:00
Jack / Climber Tabata
Mon, Aug 24 · Eight rounds at 20/10 alternating jumping jacks and mountain climbers. Pure cardio Tabata, no equipment.
- 2 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 4 ROUNDS
Total3:50E2MOM Couplet
Sun, Aug 23 · Every two minutes for twenty minutes. Each window: ten kettlebell swings followed by ten goblet squats. Use the leftover time as rest.
- 1 INTERVAL
- 2:00 WORK
- 10 ROUNDS
Total20:00
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.