Mobile App
Seconds Interval Timer
The full Seconds experience — on iPhone, Apple Watch, and Android.
Mat, breath, body. Sun salutations to wake up, vinyasa rounds for heat, balance work for focus, and long holds to come back down. Pick a session, breathe through the nose, and let the flow do the work.
Six rounds of 1:00 Sun Salutation A with 0:15 to settle between. One round is one full salutation taken at a steady, breath-led pace — find the rhythm and let each round flow a little smoother than the last.
A short, varied flow to take the body from sleep to ready. Asymmetric on purpose — each shape is held as long as it deserves, and the closing salutation is the longest piece.
Four prep drills rotated for two rounds at 0:40 work, 0:15 release. Neck, shoulders, spine, and hips — the four areas that need to be awake before any flow.
Four standing shapes rotated for three rounds at 0:45 work, 0:20 transition. Warrior 1, warrior 2, side angle, and triangle — moves through the entire standing vocabulary every round.
Four warrior variations, three rounds each, finished one shape at a time before moving on. Group format means progressive depth — each round, sink a little lower than the last.
Five rounds of 2:00 free vinyasa flow with 0:30 in down dog between. Build heat — chaturanga, up dog, down dog, lunge, repeat. Pick the cadence and stay with the breath.
Four standing balances rotated for two rounds at 0:45 a side, 0:15 reset. Pick a focal point on the wall, breathe slow, and accept the wobble — finding the balance is the practice.
Three plank shapes, four rounds each, finished one shape at a time. Group format stacks the holds — by the third round of side plank, the obliques will be talking.
Eight rounds of 0:30 boat pose with 0:30 rest. Lift the chest, point the toes, and keep breathing — the rest matters as much as the hold.
Closing sequence after a flow: long pigeons each side, supine twists, happy baby, and a four-minute savasana to finish. Asymmetric on purpose — savasana is by far the longest hold, as it should be.
Long, passive holds for the hips and inner thighs. Asymmetric on purpose — the closing reclined butterfly runs three minutes, the rest before it the shortest. Settle into each shape, breathe slow, and let the time do the work.
In a class, someone else keeps time. Practice alone and the timekeeping falls to you: counting breaths through a long hold, glancing at a clock mid-Warrior 2, guessing whether the second side got as long as the first. Every glance breaks the shape — and the focus — you were holding.
A timer takes that job back. Set the holds once and every transition is announced with sound, so your eyes can stay closed or fixed on a focal point while the session runs itself. Sides come out even, long holds run their full length, and Savasana lasts as long as you decided it should — not as long as your patience does.
The sessions here cover a full self-guided practice. The foundations start gently: six one-minute rounds of Sun Salutation A, a five-minute wake-up flow of seven shapes, and a joint mobility prep that rotates through neck, shoulders, spine, and hips. The standing flows build heat — circuits of warrior and triangle holds, and power flow rounds of two minutes of continuous vinyasa with Down Dog between.
Balance and core sessions hold the middle: Tree, Eagle, Dancer, and Half Moon stations, blocked plank holds, and boat intervals. The long holds close things down — a cool-down that ends in four minutes of Savasana, and a yin hip sequence of passive two-minute holds. Every session runs automatically from the first interval to the last.
Yoga pacing is built on breath, and a clock is only a stand-in for counting it. The trick is to size the intervals so the two agree: a 45-second hold is a handful of slow breaths, and a one-minute salutation works out to roughly a breath per movement. Once an interval matches your natural rhythm, you stop thinking about the clock entirely — you breathe until the sound tells you to move.
Everyone’s breath runs at its own rate, so treat the preset durations as starting points. If a hold keeps ending mid-exhale or a salutation feels hurried, open the session in the editor and adjust the interval until the timing disappears into the breathing.
Match the session to the moment. The morning flows wake the body before the day starts; the mobility prep slots in before any standing practice or other training; the standing and balance work makes a complete session on its own. The cool-down and yin sequences earn their place after training of any kind, or as an evening wind-down.
Pick a session above, set the phone where you can hear it, and press start — the timer keeps the practice honest from the opening breath to the final hold.
Calisthenics circuits, intervals, and ladders that need nothing but a bit of floor.
Swings, get-ups, and complexes built around a single kettlebell.
Skipping rounds, footwork drills, and mixed circuits built around a single rope.
Stretching, mobility flows, and yin-style holds you can run on a mat anywhere.
Wim Hof rounds, pranayama, Kirtan Kriya, Shambhavi Mahamudra, and Kegel timers.
Walk-run intervals progressing over nine weeks. Build to a 5K from zero.
Two workouts performed aboard the International Space Station, transcribed from an astronaut's notebook.
The full Seconds experience — on iPhone, Apple Watch, and Android.