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The smart workout log for strength training at the gym.

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  • Coach MacKenzie Warm up (3:30)

    Exercises:
    • Jumping Jacks
    • Push-ups
    • Sit-ups
    • Squats
    • Forearm Plank
    • High Knees
    • Butt Kickers
    • Jumping Jacks 0:20
    • Rest 0:10
    • Push ups 0:20
    • Rest 0:10
    • Sit ups 0:20
    • Rest 0:10
    • Squats 0:20
    • Rest 0:10
    • Forearm plank 0:30
    • Rest 0:10
    • High Knees 0:20
    • Rest 0:10
    • Butt Kickers 0:20

  • Custom Timer (11:00)

    Exercises:
    • Interval 1
    • Interval 2
    • Interval 3
    • Interval 4
    • Interval 5
    • Interval 6
    • Interval 7
    • Interval 8
    • Interval 9
    • Interval 10
    • Interval 11
    • Interval 12
    • Interval 13
    • Interval 14
    • Interval 15
    • Interval 16
    • Interval 17
    • Interval 18
    • Interval 19
    • Interval 20
    • Interval 21
    • Interval 22
    • Interval 23
    • Interval 24
    • Interval 25
    • Interval 1 0:20
    • Interval 2 0:30
    • Interval 3 0:30
    • Interval 4 0:20
    • Interval 5 0:30
    • Interval 6 0:30
    • Interval 7 0:20
    • Interval 8 0:30
    • Interval 9 0:30
    • Interval 10 0:20
    • Interval 11 0:30
    • Interval 12 0:30
    • Interval 13 0:20
    • Interval 14 0:30
    • Interval 15 0:30
    • Interval 16 0:20
    • Interval 17 0:30
    • Interval 18 0:30
    • Interval 19 0:20
    • Interval 20 0:30
    • Interval 21 0:30
    • Interval 22 0:20
    • Interval 23 0:30
    • Interval 24 0:30
    • Interval 25 0:20

  • 12:00 timer (12:00)

    Exercises:
    • 12:00 Timer
    • 12:00 timer 12:00

  • PE Workout (10:15)

    Exercises:
    • High Intensity
    • Low Intensity
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Cooldown 3:00

  • Substitute Class Timer (59:10)

    Exercises:
    • Get Ready
    • Reach Up/down
    • Torso Twists
    • Side Bend Stretch
    • Neck Stretch
    • Hip Circles (switch At Half)
    • Butt Kicks
    • March
    • Hands Up Walk
    • Low Side Steps
    • Power Walk
    • Water Break - Arms Next
    • Bicep Curl + March
    • Walk
    • Tricep Stepbacks
    • Front Raises
    • Goal Post Open/close
    • Lateral Raises
    • Curl To Shoulder Press
    • Upright Rows
    • Stepping Jack
    • Curtsy Step + Bent Arm Raises
    • Straight Arm Side Hold
    • Water Break - Legs Next
    • Single Leg Step Out - Right
    • Single Leg Step Out - Left
    • Front Kicks
    • Single Leg Stepback - Right
    • Single Leg Stepback - Left
    • Sumo Squats
    • Single Leg Buttkick - Right
    • Single Leg Buttkick - Left
    • Calf Raises
    • Sumo Squat Hold
    • Water Break - Abs Next
    • Cross Punches
    • Straight Arm Crunches
    • Stationary Side Bends
    • Bicycle Crunches
    • Forward Punches
    • Upper Cross Punches
    • Arms Up March
    • Arms Out Cross Kicks
    • Lunge Punches
    • Star Crunches
    • Water Break - Full Body Next
    • Buttkicks + Bicep Curls
    • Calf Raise + Shoulder Press
    • March + Overhead Punches
    • 2 Step Jacks + 2 Lunge Punches
    • Good Mornings
    • Skier Squats To Calf Raise
    • Squat + Alt Knee Drives
    • Alt Stepback Reach Downs
    • Ball Slams
    • Elevator Punches
    • Water Break - Cool Down Next
    • Full Body Shake Out
    • Arm Stretch (switch At Half)
    • Tricep Stretch (switch At Half)
    • Chest Opening Stretch
    • Calf Stretch (switch At Half)
    • Side Lunge Stretch (switch At Half)
    • Forward Fold
    • Deep Breaths
    • Get Ready 0:10
    • Reach Up/Down 0:30
    • Torso Twists 0:30
    • Side Bend Stretch 0:30
    • Neck Stretch 0:30
    • Hip Circles (Switch at Half) 0:30
    • Butt Kicks 0:30
    • March 0:30
    • Hands Up Walk 0:30
    • Low Side Steps 0:30
    • Power Walk 0:30
    • WATER BREAK - Arms Next 1:00
    • Bicep Curl + March 0:40
    • WALK 0:20
    • Tricep Stepbacks 0:40
    • WALK 0:20
    • Front Raises 0:40
    • WALK 0:20
    • Goal Post Open/Close 0:40
    • WALK 0:20
    • Lateral Raises 0:40
    • WALK 0:20
    • Curl to Shoulder Press 0:40
    • WALK 0:20
    • Upright Rows 0:40
    • WALK 0:20
    • Stepping Jack 0:40
    • WALK 0:20
    • Curtsy Step + Bent Arm Raises 0:40
    • WALK 0:20
    • Straight Arm Side Hold 0:40
    • WALK 0:20
    • WATER BREAK - Legs Next 2:00
    • Single Leg Step Out - right 0:40
    • WALK 0:20
    • Single Leg Step Out - left 0:40
    • WALK 0:20
    • Front Kicks 0:40
    • WALK 0:20
    • Single Leg Stepback - right 0:40
    • WALK 0:20
    • Single Leg Stepback - left 0:40
    • WALK 0:20
    • Sumo Squats 0:40
    • WALK 0:20
    • Single Leg Buttkick - right 0:40
    • WALK 0:20
    • Single Leg Buttkick - left 0:40
    • WALK 0:20
    • Calf Raises 0:40
    • WALK 0:20
    • Sumo Squat Hold 0:40
    • WALK 0:20
    • WATER BREAK - Abs Next 2:00
    • Cross Punches 0:40
    • WALK 0:20
    • Straight Arm Crunches 0:40
    • WALK 0:20
    • Stationary Side Bends 0:40
    • WALK 0:20
    • Bicycle Crunches 0:40
    • WALK 0:20
    • Forward Punches 0:40
    • WALK 0:20
    • Upper Cross Punches 0:40
    • WALK 0:20
    • Arms Up March 0:40
    • WALK 0:20
    • Arms Out Cross Kicks 0:40
    • WALK 0:20
    • Lunge Punches 0:40
    • WALK 0:20
    • Star Crunches 0:40
    • WALK 0:20
    • WATER BREAK - full body next 2:00
    • Buttkicks + Bicep Curls 0:40
    • WALK 0:20
    • Calf Raise + Shoulder Press 0:40
    • WALK 0:20
    • March + Overhead Punches 0:40
    • WALK 0:20
    • 2 Step Jacks + 2 Lunge Punches 0:40
    • WALK 0:20
    • Good Mornings 0:40
    • WALK 0:20
    • Skier Squats to Calf Raise 0:40
    • WALK 0:20
    • Squat + Alt Knee Drives 0:40
    • WALK 0:20
    • Alt Stepback Reach Downs 0:40
    • WALK 0:20
    • Ball Slams 0:40
    • WALK 0:20
    • Elevator Punches 0:40
    • WALK 0:20
    • WATER BREAK - cool down next 2:00
    • Full Body Shake Out 0:30
    • Arm Stretch (switch at half) 0:30
    • Tricep Stretch (switch at half) 0:30
    • Chest Opening Stretch 0:30
    • Neck Stretch 0:30
    • Side Bend Stretch 0:30
    • Calf Stretch (switch at half) 0:30
    • Side Lunge Stretch (switch at half) 0:30
    • Forward Fold 0:30
    • Deep Breaths 0:30

  • HIIT Timer (15:55)

    Exercises:
    • High Intensity
    • Low Intensity
    • High Intensity 0:45
    • Low Intensity 0:20
    • High Intensity 0:45
    • Low Intensity 0:20
    • High Intensity 0:45
    • Low Intensity 0:20
    • High Intensity 0:45
    • Low Intensity 0:20
    • High Intensity 0:45
    • Low Intensity 0:20
    • High Intensity 0:45
    • Low Intensity 0:20
    • High Intensity 0:45
    • Low Intensity 0:20
    • High Intensity 0:45
    • Low Intensity 0:20
    • High Intensity 0:45
    • Low Intensity 0:20
    • High Intensity 0:45
    • Low Intensity 0:20
    • High Intensity 0:45
    • Low Intensity 0:20
    • High Intensity 0:45
    • Low Intensity 0:20
    • High Intensity 0:45
    • Low Intensity 0:20
    • High Intensity 0:45
    • Low Intensity 0:20
    • High Intensity 0:45

  • Substitute Class Timer (43:20)

    Exercises:
    • Get Ready
    • Reach Up/down
    • Torso Twists
    • Side Bend Stretch
    • Neck Stretch
    • Hip Circles (switch At Half)
    • Butt Kicks
    • March
    • Hands Up Walk
    • Low Side Steps
    • Power Walk
    • Water Break - Arms Next
    • Bicep Curl + March
    • Walk
    • Tricep Stepbacks
    • Front Raises
    • Goal Post Open/close
    • Lateral Raises
    • Curl To Shoulder Press
    • Upright Rows
    • Stepping Jack
    • Curtsy Step + Bent Arm Raises
    • Straight Arm Side Hold
    • Water Break - Legs Next
    • Single Leg Step Out - Right
    • Single Leg Step Out - Left
    • Front Kicks
    • Single Leg Stepback - Right
    • Single Leg Stepback - Left
    • Sumo Squats
    • Single Leg Buttkick - Right
    • Single Leg Buttkick - Left
    • Calf Raises
    • Sumo Squat Hold
    • Water Break - Abs Next
    • Cross Punches
    • Straight Arm Crunches
    • Stationary Side Bends
    • Bicycle Crunches
    • Forward Punches
    • Upper Cross Punches
    • Arms Up March
    • Arms Out Cross Kicks
    • Lunge Punches
    • Star Crunches
    • Water Break - Full Body Next
    • Buttkicks + Bicep Curls
    • Interval 77
    • Get Ready 0:10
    • Reach Up/Down 0:30
    • Torso Twists 0:30
    • Side Bend Stretch 0:30
    • Neck Stretch 0:30
    • Hip Circles (Switch at Half) 0:30
    • Butt Kicks 0:30
    • March 0:30
    • Hands Up Walk 0:30
    • Low Side Steps 0:30
    • Power Walk 0:30
    • WATER BREAK - Arms Next 1:00
    • Bicep Curl + March 0:40
    • WALK 0:20
    • Tricep Stepbacks 0:40
    • WALK 0:20
    • Front Raises 0:40
    • WALK 0:20
    • Goal Post Open/Close 0:40
    • WALK 0:20
    • Lateral Raises 0:40
    • WALK 0:20
    • Curl to Shoulder Press 0:40
    • WALK 0:20
    • Upright Rows 0:40
    • WALK 0:20
    • Stepping Jack 0:40
    • WALK 0:20
    • Curtsy Step + Bent Arm Raises 0:40
    • WALK 0:20
    • Straight Arm Side Hold 0:40
    • WALK 0:20
    • WATER BREAK - Legs Next 2:00
    • Single Leg Step Out - right 0:40
    • WALK 0:20
    • Single Leg Step Out - left 0:40
    • WALK 0:20
    • Front Kicks 0:40
    • WALK 0:20
    • Single Leg Stepback - right 0:40
    • WALK 0:20
    • Single Leg Stepback - left 0:40
    • WALK 0:20
    • Sumo Squats 0:40
    • WALK 0:20
    • Single Leg Buttkick - right 0:40
    • WALK 0:20
    • Single Leg Buttkick - left 0:40
    • WALK 0:20
    • Calf Raises 0:40
    • WALK 0:20
    • Sumo Squat Hold 0:40
    • WALK 0:20
    • WATER BREAK - Abs Next 2:00
    • Cross Punches 0:40
    • WALK 0:20
    • Straight Arm Crunches 0:40
    • WALK 0:20
    • Stationary Side Bends 0:40
    • WALK 0:20
    • Bicycle Crunches 0:40
    • WALK 0:20
    • Forward Punches 0:40
    • WALK 0:20
    • Upper Cross Punches 0:40
    • WALK 0:20
    • Arms Up March 0:40
    • WALK 0:20
    • Arms Out Cross Kicks 0:40
    • WALK 0:20
    • Lunge Punches 0:40
    • WALK 0:20
    • Star Crunches 0:40
    • WALK 0:20
    • WATER BREAK - full body next 2:00
    • Buttkicks + Bicep Curls 0:40
    • Interval 77 0:30

  • HIIT Timer (4:49)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 1:00
    • High Intensity 0:07
    • Low Intensity 0:30
    • High Intensity 0:07
    • Low Intensity 0:30
    • High Intensity 0:07
    • Low Intensity 0:30
    • High Intensity 0:07
    • Low Intensity 0:30
    • High Intensity 0:07
    • Low Intensity 0:30
    • High Intensity 0:07
    • Low Intensity 0:30
    • High Intensity 0:07

  • HIIT Timer (12:30)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 3:00
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Cooldown 3:00

  • HIIT Timer (16:30)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 3:00
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Cooldown 3:00

  • Power 9/2/2025 (19:30)

    Exercises:
    • Legs Only - Power 10 @ 80% (30 Spm)
    • Rest - 1 Minute
    • Legs Only - Power 10 @ 85% (32 Spm)
    • Legs Only - Power 10 @ 90% (32 Spm)
    • Legs Only - Power 10 @ 95% (34 Spm)
    • Legs Only - Power 10 @ 100% (34 Spm)
    • Rest 2 Minutes
    • Full Body - Power 10 @ 100% (28 Spm)
    • Full Throttle - Power 5 @ 100%
    • Cool Down - Light Row 4 Minutes
    • Legs Only - Power 10 @ 80% (30 spm) 0:20
    • Rest - 1 Minute 1:00
    • Legs Only - Power 10 @ 85% (32 spm) 0:20
    • Rest - 1 Minute 1:00
    • Legs Only - Power 10 @ 90% (32 spm) 0:20
    • Rest - 1 Minute 1:00
    • Legs Only - Power 10 @ 95% (34 spm) 0:20
    • Rest - 1 Minute 1:00
    • Legs Only - Power 10 @ 100% (34 spm) 0:20
    • Rest 2 Minutes 2:00
    • Full Body - Power 10 @ 100% (28 spm) 0:30
    • Rest - 1 Minute 1:00
    • Full Body - Power 10 @ 100% (28 spm) 0:30
    • Rest - 1 Minute 1:00
    • Full Body - Power 10 @ 100% (28 spm) 0:30
    • Rest 2 Minutes 2:00
    • Full Throttle - Power 5 @ 100% 0:10
    • Rest - 1 Minute 1:00
    • Full Throttle - Power 5 @ 100% 0:10
    • Rest - 1 Minute 1:00
    • Cool Down - Light Row 4 Minutes 4:00

  • HIIT Timer (11:35)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:45
    • High Intensity 0:50
    • Low Intensity 2:30
    • High Intensity 0:50
    • Low Intensity 2:30
    • High Intensity 0:50
    • Low Intensity 2:30
    • High Intensity 0:50

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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