HeavySet Logo
The smart workout log for strength training at the gym.

Download on the App Store

Latest Timers

  • 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

  • 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

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.

Subscribe to our Newsletter

Receive an email notification each time we add a featured timer.

Runloop

Seconds Pro