Slow Burn Circuit
Four bodyweight stations rotated three times at forty-five seconds of work and fifteen seconds of station rest. Longer intervals reward steady pacing.
The Workout Briefing
Movements
- 01
Reverse Lunge
Station 1 — 45s; alternate legs
- 02
Push-Up
Station 2 — 45s
- AltKnee Push-Up — same duration
- 03
Glute Bridge
Station 3 — 45s; squeeze at the top
- 04
Sit-Up
Station 4 — 45s
Scaling
Easier
30s work / 20s rest; knee push-ups; single-leg glute bridge only if double-leg feels too easy
Harder
60s work / 15s rest, or add a fourth round.
What Today's Timer Looks Like
4 stations × 3 rounds. 45s work / 15s station rest. 60s round break.
The Past Six Days
Twelve-Minute Triplet AMRAP
Sat, Oct 31 · Twelve-minute AMRAP rotating eight kettlebell swings, eight goblet squats, and eight push-ups. Three movements, one bell — count rounds.
- 1 INTERVAL
Total12:00
Squat Jump 40 / 20
Fri, Oct 30 · Eight rounds of forty seconds of squat jumps with twenty seconds of rest. Explosive lower-body work — full hip extension at the top.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:40
Morning Wake-Up Flow
Thu, Oct 29 · Five gentle poses across two cycles. Shorter holds, dynamic transitions — for opening the day, not deep stretching.
- 5 INTERVAL ROTATION
- 0:40 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total7:50
Express Chipper
Wed, Oct 28 · Four bodyweight movements in descending reps: forty jumping jacks, thirty reverse lunges, twenty push-ups, ten burpees. Ten-minute cap — push the pace.
- 1 INTERVAL
Total10:00
Mountain Climber Tabata
Tue, Oct 27 · Eight rounds of twenty seconds of mountain climbers with ten seconds of rest. Four minutes of fast knees — keep hips low and form honest.
- 1 INTERVAL
- 0:20 WORK
- 0:10 REST
- 8 ROUNDS
Total3:50
E2MOM Bodyweight
Mon, Oct 26 · Every two minutes for sixteen minutes. Each window: twelve push-ups followed by sixteen reverse lunges. Eight windows of upper-and-lower pairing.
- 1 INTERVAL
- 2:00 WORK
- 8 ROUNDS
Total16:00
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.