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  • 5 and 6 Triceps Biceps. Required: Mat, 2 light or medium plates. NO Bench for push ups, instead, plate are placed on floor in between hands *Demonstrate 2 2 push up then 4 count plank tap AND Pie low push up then 2 count plank tap (3:57)

    Exercises:
    • 2 Plates Above Head
    • 4 4 Tri Cep Extension
    • Plates Down Get Ready To Push Up
    • 2 2 Push Up Then 4 Count Plank Tap
    • Pie Low Push Up Then 2 Count Plank Tap
    • Kneeling With Plates In Each Hand
    • 2 2 Bi Cep Curl
    • Non Stop Pulses
    • Single Bi Cep Curl
    • Get Ready To Push Up
    • Combine Plates Above Head
    • Non Stop Tri Cep Pulses
    • Plates In Each Hand
    • Non Stop Bi Cep Pulses
    • Singles
    • 2 plates above head 0:05
    • 4 4 Tri cep extension 0:21
    • Plates down get ready to push up 0:04
    • 2 2 push up then 4 count plank tap 0:21
    • Pie low push up then 2 count plank tap 0:36
    • Kneeling with plates in each hand 0:04
    • 2 2 bi cep curl 0:15
    • Non stop pulses 0:15
    • Single bi cep curl 0:20
    • Get ready to push up 0:08
    • Pie low push up then 2 count plank tap 0:36
    • Combine plates above head 0:04
    • Non stop tri cep pulses 0:15
    • Plates in each hand 0:04
    • Non stop bi cep pulses 0:15
    • Singles 0:14

  • HIIT Timer (11:00)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 3:00
    • High Intensity 0:25
    • Low Intensity 0:00
    • High Intensity 0:25
    • Low Intensity 0:00
    • High Intensity 0:25
    • Low Intensity 0:00
    • High Intensity 0:25
    • Low Intensity 0:00
    • High Intensity 0:25
    • Low Intensity 0:00
    • High Intensity 0:25
    • Low Intensity 0:00
    • High Intensity 0:25
    • Low Intensity 0:00
    • High Intensity 0:25
    • Low Intensity 0:00
    • High Intensity 0:25
    • Low Intensity 0:00
    • High Intensity 0:25
    • Low Intensity 0:00
    • High Intensity 0:25
    • Low Intensity 0:00
    • High Intensity 0:25
    • Cooldown 3:00

  • 30/10 (10:35)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:05
    • High Intensity 0:30
    • Low Intensity 0:10
    • High Intensity 0:30
    • Low Intensity 0:10
    • High Intensity 0:30
    • Low Intensity 0:10
    • High Intensity 0:30
    • Low Intensity 0:10
    • High Intensity 0:30
    • Low Intensity 0:10
    • High Intensity 0:30
    • Low Intensity 0:10
    • High Intensity 0:30
    • Low Intensity 0:10
    • High Intensity 0:30
    • Low Intensity 0:10
    • High Intensity 0:30
    • Low Intensity 0:10
    • High Intensity 0:30
    • Low Intensity 0:10
    • High Intensity 0:30
    • Low Intensity 0:10
    • High Intensity 0:30
    • Low Intensity 0:10
    • High Intensity 0:30
    • Low Intensity 0:10
    • High Intensity 0:30
    • Low Intensity 0:10
    • High Intensity 0:30
    • Low Intensity 0:10
    • High Intensity 0:30

  • 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

  • 4. Back. Required: Barbell with warm up weight plus 1 heavy plate (4:07)

    Exercises:
    • Wide Hand Grip
    • 2 2 Dead Lift
    • Dead Row
    • 2 High Pulls Then 1 Dead Row
    • Bar Down Pick Up Plate
    • Squat Curl Press
    • Squat Power Press
    • Plate Down Pick Up Bar
    • Wide hand grip 0:05
    • 2 2 Dead lift 0:13
    • Dead Row 0:25
    • 2 high pulls then 1 dead row 0:25
    • Bar down pick up plate 0:07
    • Squat curl press 0:19
    • Squat power press 0:25
    • Plate down pick up bar 0:07
    • 2 2 Dead lift 0:19
    • Dead Row 0:26
    • 2 high pulls then 1 dead row 0:25
    • Bar down pick up plate 0:07
    • Squat curl press 0:19
    • Squat power press 0:25

  • HIIT Timer (25:00)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 2:30
    • High Intensity 1:30
    • Low Intensity 0:30
    • High Intensity 1:30
    • Low Intensity 0:30
    • High Intensity 1:30
    • Low Intensity 0:30
    • High Intensity 1:30
    • Low Intensity 0:30
    • High Intensity 1:30
    • Low Intensity 0:30
    • High Intensity 1:30
    • Low Intensity 0:30
    • High Intensity 1:30
    • Low Intensity 0:30
    • High Intensity 1:30
    • Low Intensity 0:30
    • High Intensity 1:30
    • Low Intensity 0:30
    • High Intensity 1:30
    • Cooldown 3:00

  • HIIT Timer (17:30)

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

  • 3. Chest. Barbell with warm up weight and 2 medium plates. (5:15)

    Exercises:
    • 4 4 Chest Press
    • 2 2
    • 1 1 2
    • Singles
    • 2 Singles Then Triple Pulse
    • Pick Up Plates
    • 2 2 Fly
    • Plates Down Pick Up Bar With Wide Grip
    • 2 2 Chest Press
    • 4 4 Chest press 0:20
    • 2 2 0:19
    • 1 1 2 0:16
    • Singles 0:16
    • 2 2 0:31
    • 1 1 2 0:24
    • 2 singles then triple pulse 0:32
    • Pick up plates 0:04
    • 2 2 Fly 0:32
    • 1 1 2 0:16
    • Singles 0:16
    • Plates down pick up bar with wide grip 0:09
    • 2 2 Chest press 0:24
    • 1 1 2 0:24
    • 2 singles then triple pulse 0:32

  • HIIT Timer (1:09:30)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 3:00
    • High Intensity 5:00
    • Low Intensity 1:30
    • High Intensity 5:00
    • Low Intensity 1:30
    • High Intensity 5:00
    • Low Intensity 1:30
    • High Intensity 5:00
    • Low Intensity 1:30
    • High Intensity 5:00
    • Low Intensity 1:30
    • High Intensity 5:00
    • Low Intensity 1:30
    • High Intensity 5:00
    • Low Intensity 1:30
    • High Intensity 5:00
    • Low Intensity 1:30
    • High Intensity 5:00
    • Low Intensity 1:30
    • High Intensity 5:00
    • Cooldown 3:00

  • 2. Squats. Required: 15kg barbell (4:51)

    Exercises:
    • 4 4 Squat Then Pause
    • 2 2 Squat Then Pause
    • 4 Pulses
    • 3 1 Squat
    • 4 4 Squat
    • Hold Hold Hold
    • Singles
    • Shake Out Legs
    • Heel Toe Wider
    • 4 4 squat then pause 0:28
    • 2 2 squat then pause 0:19
    • 4 pulses 0:20
    • 2 2 squat then pause 0:19
    • 3 1 Squat 0:19
    • 4 pulses 0:19
    • 4 4 Squat 0:18
    • Hold hold hold 0:03
    • 4 pulses 0:14
    • Singles 0:21
    • Shake out legs 0:08
    • Heel toe wider 0:03
    • 2 2 squat then pause 0:19
    • 4 pulses 0:19
    • 4 4 squat 0:19
    • Hold hold hold 0:03
    • 4 pulses 0:19
    • Singles 0:21

  • Circuit Timer (19:10)

    Exercises:
    • Squat Jumps
    • Boxing Arms
    • Triceps
    • Boat Row
    • Push-ups
    • Sit-ups
    • Plank
    • squat jumps 0:40
    • Rest 0:10
    • boxing arms 0:30
    • Rest 0:10
    • triceps 0:30
    • Rest 0:10
    • boat row 0:30
    • Rest 0:10
    • push ups 0:30
    • Rest 0:10
    • sit ups 0:30
    • Rest 0:10
    • plank 0:30
    • Rest 0:10
    • squat jumps 0:40
    • Rest 0:10
    • boxing arms 0:30
    • Rest 0:10
    • triceps 0:30
    • Rest 0:10
    • boat row 0:30
    • Rest 0:10
    • push ups 0:30
    • Rest 0:10
    • sit ups 0:30
    • Rest 0:10
    • plank 0:30
    • Rest 0:10
    • squat jumps 0:40
    • Rest 0:10
    • boxing arms 0:30
    • Rest 0:10
    • triceps 0:30
    • Rest 0:10
    • boat row 0:30
    • Rest 0:10
    • push ups 0:30
    • Rest 0:10
    • sit ups 0:30
    • Rest 0:10
    • plank 0:30
    • Rest 0:10
    • squat jumps 0:40
    • Rest 0:10
    • boxing arms 0:30
    • Rest 0:10
    • triceps 0:30
    • Rest 0:10
    • boat row 0:30
    • Rest 0:10
    • push ups 0:30
    • Rest 0:10
    • sit ups 0:30
    • Rest 0:10
    • plank 0:30

  • 1. Warm Up. Required: 12kg barbell (3:21)

    Exercises:
    • 2 2 Dead Lift
    • 3 1
    • Slow Dead Row
    • Singles
    • Triple Row
    • 3 1 Upright Row
    • Slow Clean And Press
    • Bar On Back
    • Squats
    • 4 4
    • Right Leg Back
    • 2 2 Lunge
    • Feet Together
    • 2 2 Dead lift 0:25
    • 3 1 0:15
    • Slow dead row 0:14
    • Singles 0:15
    • Triple Row 0:15
    • 2 2 Dead lift 0:15
    • 3 1 Upright Row 0:15
    • Slow clean and press 0:14
    • Singles 0:10
    • Bar on back 0:05
    • Squats 0:14
    • 4 4 0:10
    • Right Leg back 0:05
    • 2 2 Lunge 0:14
    • Singles 0:10
    • Feet Together 0:05

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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