Ten-Minute EMOM
Every minute on the minute for ten minutes. Odd minutes: fifteen kettlebell swings. Even minutes: ten goblet squats. One bell, two patterns.
The Workout Briefing
Movements
- 01
Kettlebell Swing
15 reps on odd minutes (minutes 1, 3, 5, 7, 9)
- AltDumbbell Swing — same reps with a single dumbbell
- 02
Goblet Squat
10 reps on even minutes (minutes 2, 4, 6, 8, 10)
- AltDumbbell Goblet Squat — same reps
Scaling
Easier
12 swings / 8 squats; lighter bell
Harder
20 swings / 12 squats; heavier bell.
What Today's Timer Looks Like
5 rounds × 2 × 1:00. Alternating 15 KB swings and 10 goblet squats.
The Past Six Days
Legs Isometrics
Sat, Oct 17 · 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
Cardio Burst Circuit
Fri, Oct 16 · Five cardio stations rotated three times at thirty seconds of work and fifteen seconds of station rest. Short intervals, high output, no equipment.
- 5 INTERVAL ROTATION
- 0:30 WORK
- 0:15 REST
- 3 ROUNDS
Total12:30
KB Swing Density AMRAP
Thu, Oct 15 · Six minutes of kettlebell swings, count your reps. Single bell, one number — pacing the first half decides whether the back half stays unbroken.
- 1 INTERVAL
Total6:00
Kettlebell Swing 30 / 15
Wed, Oct 14 · Ten rounds of thirty seconds of kettlebell swings with fifteen seconds of rest. Two-to-one work ratio — short rest, big breath, back to work.
- 0:30 WORK
- 0:15 REST
- 10 ROUNDS
Total7:15
Spinal Flow
Tue, Oct 13 · Five poses across two cycles working the spine in flexion, extension, and rotation. Slow tempo throughout.
- 5 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total10:40
Jack / Climber Pyramid
Mon, Oct 12 · Up-and-down rep pyramid: 20-30-40-50-40-30-20 jumping jacks paired with the same scheme of mountain climbers. Twelve-minute cap.
- 1 INTERVAL
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.