Four-Move Tabata
Four stations rotated for two cycles at the classic 20/10 cadence. Eight working intervals, no equipment, eight minutes of work.
The Workout Briefing
Movements
- 01
Air Squat
20s — rounds 1 and 5
- 02
Push-Up
20s — rounds 2 and 6
- 03
Reverse Lunge
20s — rounds 3 and 7; alternate legs
- 04
Forearm Plank
20s — rounds 4 and 8
Scaling
Easier
knee push-ups; static lunge holds instead of stepping
Harder
jump squats; clap push-ups; jumping lunges.
What Today's Timer Looks Like
2 rounds × 4 stations × 20s / 10s, rotating through four movements.
The Past Six Days
Death By Push-Ups
Mon, Aug 31 · Every minute, do two more push-ups 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
Legs Isometrics
Sun, Aug 30 · Four lower-body isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Pure leg work — no rep counting.
- 4 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Slow Burn Circuit
Sat, Aug 29 · Four bodyweight stations rotated three times at forty-five seconds of work and fifteen seconds of station rest. Longer intervals reward steady pacing.
- 4 INTERVAL ROTATION
- 0:45 WORK
- 0:15 REST
- 3 ROUNDS
Total13:15
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
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.