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The smart workout log for strength training at the gym.

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  • HIIT Timer (1:35:00)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 1:00
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Low Intensity 0:30
    • High Intensity 1:04
    • Cooldown 0:30

  • HIIT Timer (14:02)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:02
    • High Intensity 0:30
    • Low Intensity 1:00
    • High Intensity 0:30
    • Low Intensity 1:00
    • High Intensity 0:30
    • Low Intensity 1:00
    • High Intensity 0:30
    • Low Intensity 1:00
    • High Intensity 0:30
    • Low Intensity 1:00
    • High Intensity 0:30
    • Low Intensity 1:00
    • High Intensity 0:30
    • Low Intensity 1:00
    • High Intensity 0:30
    • Low Intensity 1:00
    • High Intensity 0:30
    • Low Intensity 1:00
    • High Intensity 0:30

  • 2. Squats. Required: 15kg barbell and a heavy plate *Demonstrate Squat then squat with calf raise AND Plate squat then squat with calf raise and overhead press (5:18)

    Exercises:
    • 2 2 Squat
    • Squat Then Squat With Calf Raise
    • Now Just Squat With Calf Raise
    • Heel Toe Wider
    • 2 2
    • 3 1
    • 1-3
    • Normal Squats
    • Bar Down Pick Up Plate
    • Plate At Chest
    • Squat Then Squat With Calf Raise And Overhead Press
    • Now Just Squat With Overhead Press
    • 2 2 Squat 0:36
    • Squat then squat with calf raise 0:14
    • Now just squat with calf raise 0:13
    • Heel toe wider 0:03
    • 2 2 0:27
    • 3 1 0:14
    • 1 3 0:13
    • Squat then squat with calf raise 0:14
    • Now just squat with calf raise 0:13
    • Normal squats 0:13
    • Heel toe wider 0:04
    • 2 2 0:36
    • Squat then squat with calf raise 0:14
    • Now just squat with calf raise 0:13
    • Bar down pick up plate 0:04
    • Plate at chest 0:06
    • 2 2 0:27
    • 3 1 0:14
    • 1 3 0:13
    • Squat then squat with calf raise and overhead press 0:14
    • Now just squat with overhead press 0:13

  • Reading Rotations (34:00)

    • Activity 1 6:00
    • Tidy Up and Move 1:00
    • Activity 2 6:00
    • Tidy Up and Move 1:00
    • Activity 3 6:00
    • Tidy Up and Move 1:00
    • Activity 4 6:00
    • Tidy Up and Move 1:00
    • Activity 5 6:00

  • HIIT Timer (26:10)

    Exercises:
    • High Intensity
    • Low Intensity
    • High Intensity 1:15
    • Low Intensity 0:40
    • High Intensity 1:15
    • Low Intensity 0:40
    • High Intensity 1:15
    • Low Intensity 0:40
    • High Intensity 1:15
    • Low Intensity 0:40
    • High Intensity 1:15
    • Low Intensity 0:40
    • High Intensity 1:15
    • Low Intensity 0:40
    • High Intensity 1:15
    • Low Intensity 0:40
    • High Intensity 1:15
    • Low Intensity 0:40
    • High Intensity 1:15
    • Low Intensity 0:40
    • High Intensity 1:15
    • Low Intensity 0:40
    • High Intensity 1:15
    • Low Intensity 0:40
    • High Intensity 1:15
    • Low Intensity 0:40
    • High Intensity 1:15
    • Low Intensity 0:40
    • High Intensity 1:15

  • 1. Warm Up. Required: 12kg barbell (5:20)

    Exercises:
    • 2 2 Dead Lift
    • 3 1
    • Slow Dead Row
    • Singles
    • Triple Row
    • 1 1 2
    • 1 1 2 Upright Row
    • Dead Lift Then High Pull
    • Slow Clean And Press
    • Bar On Back
    • Squats
    • Heel Toe Wider
    • Left Leg Back
    • Lunges
    • Now Right Leg
    • 2 2 Dead lift 0:23
    • 3 1 0:08
    • Slow dead row 0:15
    • Singles 0:15
    • Triple Row 0:16
    • 2 2 Dead lift 0:15
    • 1 1 2 0:15
    • 1 1 2 upright row 0:16
    • Dead lift then high pull 0:15
    • Slow clean and press 0:15
    • Singles 0:12
    • Bar on back 0:03
    • Squats 0:12
    • Heel toe wider 0:03
    • Squats 0:16
    • 2 2 Dead lift 0:15
    • 1 1 2 0:15
    • 1 1 2 upright row 0:16
    • Dead lift then high pull 0:15
    • Slow clean and press 0:15
    • Singles 0:11
    • Bar on back 0:02
    • Left Leg Back 0:02
    • Lunges 0:15
    • Now Right Leg 0:15

  • ymcf030326 (50:10)

    Exercises:
    • Direita
    • Esquerda
    • Explicação
    • Aquecimento
    • 4 Power Snatch 50-55%
    • Round 2/4
    • Round 3/4
    • Round 4/4
    • 3 Power Snatch 60-65%
    • 2 Power Snatch 70%
    • Metcon
    • 03/03/26 0:10
    • Direita 1:30
    • Esquerda 1:30
    • Explicação 2:00
    • Aquecimento 10:00
    • Explicação 3:00
    • 4 Power Snatch 50-55% 1:30
    • Round 2/4 1:30
    • Round 3/4 1:30
    • Round 4/4 1:30
    • Explicação 0:30
    • 3 Power Snatch 60-65% 1:15
    • Round 2/4 1:15
    • Round 3/4 1:15
    • Round 4/4 1:15
    • Explicação 0:30
    • 2 Power Snatch 70% 1:00
    • Round 2/4 1:00
    • Round 3/4 1:00
    • Round 4/4 1:00
    • Explicação 4:00
    • METCON 12:00

  • Year 12 Parent Interviews (3:18:30)

    Exercises:
    • Meeting In Progress
    • Move To Next Meeting
    • Move to First Meeting 16:00
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Move to Next Meeting 0:30
    • Meeting In Progress 4:30
    • Thanks for Coming 3:00

  • HIIT Timer (3:47)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:01
    • 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
    • Cooldown 0:01

  • Bootcamp (11:35)

    Exercises:
    • Round 1
    • Round 2
    • Round 3
    • Round 1 1:00
    • Rest 0:20
    • Round 1 1:00
    • Rest 0:20
    • Round 1 1:00
    • Rest 0:40
    • Round 2 1:00
    • Rest 0:20
    • Round 2 1:00
    • Rest 0:20
    • Round 2 1:00
    • Rest 0:40
    • Round 3 0:45
    • Rest 0:20
    • Round 3 0:45
    • Rest 0:20
    • Round 3 0:45

  • 1. Warm Up. Required: 12kg barbell (inform of lunge, clean and press, push press) (5:13)

    Exercises:
    • 4 4 Dead Lift
    • 3 1
    • Dead Row
    • 7 Rows
    • Bar On Back
    • Left Leg Back
    • 3 1 Lunge
    • Now Right Leg
    • Feet Together
    • Squats
    • Barbell At Front
    • 3 1 Upright Row
    • Slow Clean And Press
    • Slow Overhead Press
    • Push Press
    • 4 4 Dead lift 0:40
    • 3 1 0:29
    • Dead row 0:15
    • 7 rows 0:26
    • Bar on back 0:03
    • Left leg back 0:04
    • 3 1 Lunge 0:29
    • Now Right Leg 0:26
    • Feet together 0:04
    • Squats 0:28
    • Barbell at front 0:06
    • 3 1 Upright Row 0:26
    • Slow clean and press 0:32
    • Slow overhead press 0:15
    • Push press 0:30

  • Tabata Timer (1:21:10)

    Exercises:
    • Exercise 1
    • Exercise 1 10:00
    • Rest 0:10
    • Exercise 1 10:00
    • Rest 0:10
    • Exercise 1 10:00
    • Rest 0:10
    • Exercise 1 10:00
    • Rest 0:10
    • Exercise 1 10:00
    • Rest 0:10
    • Exercise 1 10:00
    • Rest 0:10
    • Exercise 1 10:00
    • Rest 0:10
    • Exercise 1 10:00

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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