Short-Station Circuit
Five stations rotated three times at thirty-five seconds of work and fifteen seconds of station rest. Quick transitions, varied stimulus.
The Workout Briefing
Movements
- 01
Air Squat
Station 1 — 35s
- 02
Push-Up
Station 2 — 35s
- 03
Reverse Lunge
Station 3 — 35s; alternate legs
- 04
Mountain Climber
Station 4 — 35s
- 05
Forearm Plank
Station 5 — 35s
Scaling
Easier
25s work / 20s rest; knee push-ups
Harder
45s work / 15s rest, or add a fourth round.
What Today's Timer Looks Like
5 stations × 3 rounds. 35s work / 15s station rest. 60s round break.
The Past Six Days
Eight-Minute Triplet AMRAP
Sun, Sep 13 · Eight-minute AMRAP rotating five burpees, ten reverse lunges, and ten sit-ups. Short window, higher intensity — push the burpees.
- 1 INTERVAL
Total8:00
Burpee 40 / 20
Sat, Sep 12 · Eight rounds of forty seconds of burpees with twenty seconds of rest. Eight minutes of high-intensity work — pacing matters.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:40
Deep Stretch Flow
Fri, Sep 11 · Four long-held poses, single cycle. Ninety-second holds — settle in, breathe deeply, let the tissue release.
- 4 INTERVAL ROTATION
- 3:00 MAX WORK
- 0:10 REST
- 1 ROUND
Total9:40Five Rounds Sprint For Time
Thu, Sep 10 · Five rounds: ten burpees, ten air squats. Eight-minute cap — short couplet, push the pace from rep one.
- 1 INTERVAL
Total8:00Burpee Tabata
Wed, Sep 9 · Eight rounds of twenty seconds of burpees with ten seconds of rest. Four minutes, full-body explosive — pace the first two rounds.
- 1 INTERVAL
- 0:20 WORK
- 0:10 REST
- 8 ROUNDS
Total3:50
Ladder EMOM Air Squat
Tue, Sep 8 · Ten-minute ascending-then-descending air squat ladder. Minutes 1–5: ramp from ten to eighteen reps. Minutes 6–10: ramp back down to ten. Steady output, predictable rest.
- 10 INTERVALS
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.