Two-Station Endurance Circuit
Two stations rotated four times at ninety seconds of work. Eight long intervals — settle into a rhythm and hold it.
The Workout Briefing
Movements
- 01
Kettlebell Swing
Station 1 — 90s steady reps
- AltDumbbell Swing — same duration with a single dumbbell
- 02
Air Squat
Station 2 — 90s steady reps
Scaling
Easier
60s work / 30s station rest; lighter bell
Harder
120s work / 20s station rest; heavier bell.
What Today's Timer Looks Like
2 stations × 4 rounds. 90s work / 30s station rest. 90s round break.
The Past Six Days
Burpee Density AMRAP
Mon, Sep 21 · Five minutes of burpees, count your reps. Single movement, single block — pacing decides this one.
- 1 INTERVAL
Total5:00
Jumping Jack 30 / 15
Sun, Sep 20 · Ten rounds of thirty seconds of jumping jacks with fifteen seconds of rest. Steady cardio cadence — keep the heart rate honest without burning out.
- 0:30 WORK
- 0:15 REST
- 10 ROUNDS
Total7:15
Full-Body Flow
Sat, Sep 19 · Five poses held per side, two cycles. Ten-plus minutes of breathing into hips, hamstrings, and shoulders.
- 5 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total12:00
Three-Block Chipper
Fri, Sep 18 · One long task list, one running clock. Fifty squats, forty mountain climbers, thirty push-ups, twenty sit-ups, ten burpees — finish before the fifteen-minute buzzer.
- 1 INTERVAL
Total15:00
Squat / Push-Up Tabata
Thu, Sep 17 · Eight rounds at the classic 20/10 cadence, alternating squats and push-ups. Two movements, four minutes, full body.
- 2 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 4 ROUNDS
Total3:50Twelve-Minute EMOM
Wed, Sep 16 · Every minute on the minute for twelve minutes. Odd minutes: eight burpees. Even minutes: twelve push-ups. Whatever time is left in the minute is your rest.
- 2 INTERVAL ROTATION
- 1:00 WORK
- 6 ROUNDS
Total12:00
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.