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Timer Duration: 44:45 Rollover intervals for more details.

Exercises:
  • Interval 1
  • Squat (to Calf Raise)
  • Rest
  • Hollow Hold
  • Squat (to Calf)
  • Break (lower Body Round 1 Of 2 Next)
  • Lower: Pendulum Lunge (r)
  • On Back Glute Out/in
  • Lateral Lunge (glider On Left)
  • Squat Touch Down
  • Break (lower Body Round 2 Next)
  • Lower: Pendulum Lunge (l)
  • Lateral Lunge (glider On R)
  • Break (core Next 1 Of 2)
  • Walk Out As Far As You Can
  • 2 Frog Sprawls + 4 Mtn Climbers
  • Plank Army Crawl (on Mat)
  • Flutter Kicks
  • Break (core Round 2)
  • Break (upper Body 1 Of 2 On Mat)
  • Superman Complex (arms, Legs, Together)
  • Kneeling Pu With Glider
  • Z Press (straddle)
  • Tricep Dips
  • Break (round 2 Core)
  • Break (cardio Finale)
  • Jogging Circle
  • Skaters
  • Broad Jump Shuffle Back
  • A Step Skip
  • Warm Down
  • Interval 1 6:40
  • Squat (to Calf Raise) 0:20
  • Rest 0:10
  • Hollow Hold 0:20
  • REST 0:10
  • Squat (to calf) 0:20
  • REST 0:10
  • Hollow Hold 0:20
  • REST 0:10
  • BREAK (Lower Body Round 1 of 2 next) 0:45
  • LOWER: Pendulum Lunge (R) 1:00
  • On Back glute out/in 1:00
  • Lateral Lunge (glider on left) 1:00
  • Squat touch down 1:00
  • BREAK (Lower Body Round 2 next) 0:45
  • LOWER: Pendulum Lunge (L) 1:00
  • On Back glute out/in 1:00
  • Lateral Lunge (glider on R) 0:30
  • Squat touch down 1:00
  • BREAK (CORE NEXT 1 of 2) 0:45
  • Walk out as far as you can 1:00
  • 2 frog sprawls + 4 mtn climbers 1:00
  • Plank army crawl (on mat) 1:00
  • Flutter Kicks 1:00
  • BREAK (CORE ROUND 2) 0:45
  • Walk out as far as you can 0:45
  • 2 frog sprawls + 4 mtn climbers 1:00
  • Plank army crawl (on mat) 1:00
  • Flutter Kicks 1:00
  • BREAK (Upper Body 1 of 2 on Mat) 0:45
  • Superman Complex (arms, legs, together) 1:00
  • Kneeling PU with glider 1:00
  • Z Press (straddle) 1:00
  • Tricep Dips 1:00
  • BREAK (Round 2 CORE) 0:45
  • Superman Complex (arms, legs, together) 1:00
  • Kneeling PU with glider 1:00
  • Z Press (straddle) 1:00
  • Tricep dips 1:00
  • BREAK (Cardio Finale) 0:45
  • Jogging Circle 1:00
  • Skaters 0:45
  • Broad Jump Shuffle Back 0:45
  • A Step Skip 0:45
  • Jogging Circle 1:00
  • Warm Down 3:20

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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