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1-3-2 Interval Training

Timer Duration: 2:58:30 Rollover intervals for more details.

Exercises:
  • Jog
  • Sprint
  • Sit-ups
  • Walk
  • Push Up Plank Hold
  • Leg Raises
  • Slow Mountain Climbers
  • Plank Jacks
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sit ups 0:30
  • Rest 0:10
  • Sit ups 0:30
  • Rest 0:10
  • Sit ups 0:30
  • Rest 0:10
  • Sit ups 0:30
  • Rest 0:10
  • Sit ups 0:30
  • Rest 0:10
  • Sit ups 0:30
  • Rest 0:10
  • Sit ups 0:30
  • Rest 0:10
  • Sit ups 0:30
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Push up plank hold 0:30
  • Rest 0:10
  • Push up plank hold 0:30
  • Rest 0:10
  • Push up plank hold 0:30
  • Rest 0:10
  • Push up plank hold 0:30
  • Rest 0:10
  • Push up plank hold 0:30
  • Rest 0:10
  • Push up plank hold 0:30
  • Rest 0:10
  • Push up plank hold 0:30
  • Rest 0:10
  • Push up plank hold 0:30
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Leg raises 0:30
  • Rest 0:10
  • Leg raises 0:30
  • Rest 0:10
  • Leg raises 0:30
  • Rest 0:10
  • Leg raises 0:30
  • Rest 0:10
  • Leg raises 0:30
  • Rest 0:10
  • Leg raises 0:30
  • Rest 0:10
  • Leg raises 0:30
  • Rest 0:10
  • Leg raises 0:30
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Slow Mountain Climbers 0:30
  • Rest 0:10
  • Slow Mountain Climbers 0:30
  • Rest 0:10
  • Slow Mountain Climbers 0:30
  • Rest 0:10
  • Slow Mountain Climbers 0:30
  • Rest 0:10
  • Slow Mountain Climbers 0:30
  • Rest 0:10
  • Slow Mountain Climbers 0:30
  • Rest 0:10
  • Slow Mountain Climbers 0:30
  • Rest 0:10
  • Slow Mountain Climbers 0:30
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Walk 2:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Jog 1:00
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Sprint 0:30
  • Rest 0:10
  • Plank Jacks 0:30
  • Rest 0:10
  • Plank Jacks 0:30
  • Rest 0:10
  • Plank Jacks 0:30
  • Rest 0:10
  • Plank Jacks 0:30
  • Rest 0:10
  • Plank Jacks 0:30
  • Rest 0:10
  • Plank Jacks 0:30
  • Rest 0:10
  • Plank Jacks 0:30
  • Rest 0:10
  • Plank Jacks 0:30
  • Rest 0:10
  • Walk 1:00
  • Rest 0:10
  • Walk 1:00
  • Rest 0:10
  • Walk 1:00
  • Rest 0:10
  • Walk 1:00
  • Rest 0:10
  • Walk 1:00
  • Rest 0:10
  • Walk 1:00
  • Rest 0:10
  • Walk 1:00
  • Rest 0:10
  • Walk 1:00

About Interval Timer

Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients.

The website is also allows users of Seconds Pro to share their timers from the app with non-users.

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