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The smart workout log for strength training at the gym.

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Latest Timers

  • 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

  • Test Power (0:30)

    Exercises:
    • Interval 1
    • Interval 1 0:30

  • Test Power (19:40)

    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 1 0:20
    • Interval 2 1:00
    • Interval 3 0:20
    • Interval 4 1:00
    • Interval 5 0:20
    • Interval 6 1:00
    • Interval 7 0:20
    • Interval 8 1:00
    • Interval 9 0:20
    • Interval 10 2:00
    • Interval 11 0:30
    • Interval 12 1:00
    • Interval 13 0:30
    • Interval 14 1:00
    • Interval 15 0:30
    • Interval 16 2:00
    • Interval 17 0:30
    • Interval 18 0:30
    • Interval 19 0:30
    • Interval 20 1:00
    • Interval 21 4:00

  • week 1 workout 2 (26:00)

    Exercises:
    • Warm Up/stretch
    • Rest
    • Curl Press
    • Alt Speed Hammer
    • Overhead Extension
    • Skier Swing
    • Curl W Slow Negative
    • Alt Speed Supinated
    • Banded Close Grip Press
    • Diamond Pulse
    • Iso Curl
    • Speed Band Singles
    • Oh Ext
    • Curl W Slow Neg
    • Banded Close Grip
    • Heavy Hammer
    • Cool Down
    • warm up/stretch 1:30
    • rest 0:30
    • curl press 2:00
    • alt speed hammer 1:00
    • rest 1:00
    • overhead extension 2:00
    • skier swing 1:00
    • rest 1:00
    • curl w slow negative 2:00
    • alt speed supinated 1:00
    • rest 1:00
    • banded close grip press 2:00
    • diamond pulse 1:00
    • rest 1:00
    • iso curl 2:00
    • speed band singles 1:00
    • rest 1:00
    • curl press 0:30
    • OH ext 0:30
    • curl w slow neg 0:30
    • banded close grip 0:30
    • heavy hammer 0:30
    • cool down 1:30

  • HIIT Timer (14:30)

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

  • Hangboard protocol (10:15)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:05
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10

  • Hangboard protocol (8:10)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 3:00
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10

  • HIIT Timer (19:45)

    Exercises:
    • High Intensity
    • Low Intensity
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45
    • Low Intensity 0:15
    • High Intensity 0:45

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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