Hip Opener Flow
Four hip-focused poses across two cycles. Deeper holds into the front and back of the hips.
The Workout Briefing
Movements
- 01
Pigeon Pose
30s per side per cycle; timer swaps automatically
- 02
Lizard Pose
30s per side per cycle; timer swaps automatically
- 03
Frog Pose
45s held; ease in slowly
- 04
90/90 Hip Stretch
30s per side per cycle; timer swaps automatically
Scaling
Lighter
drop split holds to 20s per side; come out of frog if hips lock up
Deeper
45s per side; add a third cycle.
What Today's Timer Looks Like
4 poses × 2 cycles. Mix of 60s split holds and 45s symmetric. 10s transition, 30s cycle break.
The Past Six Days
Lunges & Burpees 21-15-9
Sat, Sep 26 · Three rounds with descending reps: 21 reverse lunges and 21 burpees, then 15 of each, then 9 of each. Twelve-minute cap.
- 1 INTERVAL
Total12:00
Cardio Burst Tabata
Fri, Sep 25 · Four conditioning movements rotated for two cycles at the classic 20/10 cadence. Burpees, mountain climbers, jumping jacks, and sit-ups — high output the whole way through.
- 4 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 2 ROUNDS
Total3:50
E3MOM Triplet
Thu, Sep 24 · Every three minutes for twenty-one minutes. Each window: ten burpees, fifteen air squats, twenty sit-ups. Seven windows of steady triplet work.
- 1 INTERVAL
- 3:00 WORK
- 7 ROUNDS
Total21:00
Hanging Isometrics
Wed, Sep 23 · Four hanging-and-core isometrics rotated three times: thirty seconds of work, forty-five seconds of station rest. The pull-up bar shoulders the upper-body work.
- 4 INTERVAL ROTATION
- 0:30 WORK
- 0:45 REST
- 3 ROUNDS
Total14:45
Two-Station Endurance Circuit
Tue, Sep 22 · Two stations rotated four times at ninety seconds of work. Eight long intervals — settle into a rhythm and hold it.
- 2 INTERVAL ROTATION
- 1:30 WORK
- 0:30 REST
- 4 ROUNDS
Total18:30Burpee Density AMRAP
Mon, Sep 21 · Five minutes of burpees, count your reps. Single movement, single block — pacing decides this one.
- 1 INTERVAL
Total5:00
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.