Full Sweep Isometrics
Five isometric stations across the whole body rotated twice: forty-five seconds of work, thirty seconds of station rest. One round through every plane.
The Workout Briefing
Movements
- 01
Wall Sit
Station 1 — 45s
- 02
Push-Up Hold
Station 2 — 45s; top of push-up, body straight
- 03
Forearm Plank
Station 3 — 45s
- 04
Hollow Hold
Station 4 — 45s
- 05
Glute Bridge Hold
Station 5 — 45s; squeeze at the top
Scaling
Easier
30s holds; push-up hold from knees
Harder
60s holds; single-leg glute bridge.
What Today's Timer Looks Like
5 holds × 2 rounds. 45s hold / 30s station rest. 60s round break.
The Past Six Days
Cardio Long Circuit
Sat, Oct 24 · Three cardio stations rotated three times at sixty seconds of work. Sustained output — pacing the first round decides whether the third stays clean.
- 3 INTERVAL ROTATION
- 1:00 WORK
- 0:20 REST
- 3 ROUNDS
Total14:00
Lunge / Push-Up AMRAP
Fri, Oct 23 · Fourteen-minute AMRAP alternating twelve reverse lunges and eight push-ups. Long steady window — pacing decides round count.
- 1 INTERVAL
Total14:00
KB Swings 30 / 30
Thu, Oct 22 · Ten rounds of thirty seconds of kettlebell swings with thirty seconds of rest. Long rest lets you grip-and-go each set with full power.
- 0:30 WORK
- 0:30 REST
- 10 ROUNDS
Total9:30
Posterior Chain Flow
Wed, Oct 21 · Four poses across two cycles for hamstrings, calves, and glutes. Backside of the body, top to bottom.
- 4 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total9:30Six Rounds For Time
Tue, Oct 20 · Six rounds: ten reverse lunges, eight push-ups, six burpees. Sixteen-minute cap — long grind, lower-volume rounds.
- 1 INTERVAL
Total16:00
Four-Move Tabata
Mon, Oct 19 · Four stations rotated for two cycles at the classic 20/10 cadence. Eight working intervals, no equipment, eight minutes of work.
- 4 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 2 ROUNDS
Total3:50
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.