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
Ten-Minute EMOM
Sun, Oct 18 · Every minute on the minute for ten minutes. Odd minutes: fifteen kettlebell swings. Even minutes: ten goblet squats. One bell, two patterns.
- 2 INTERVAL ROTATION
- 1:00 WORK
- 5 ROUNDS
Total10:00
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
Total12:30KB 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
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.