Curated Workouts
BodyweightWorkouts
No gym, no equipment, no excuses. Push-ups, squats, burpees, and lunges arranged into honest sessions you can run in a hotel room or a back garden. Find a patch of floor, press start, and go.
No gym, no equipment, no excuses. Push-ups, squats, burpees, and lunges arranged into honest sessions you can run in a hotel room or a back garden. Find a patch of floor, press start, and go.
Four foundational moves rotated for three rounds at 0:30 work, 0:20 rest. A complete first session — pushing, squatting, hinging, and bracing without any kit at all.
Ten rounds of 0:30 push-ups with 0:30 rest. The simplest bodyweight session there is — drop in any time of day, anywhere, and clock the work.
A short, varied flow to wake the body up between meetings: mobility, then a few minutes of moving, then a stretch. Asymmetric on purpose — each block is as long as it needs to be.
Four upper-body stations rotated for four rounds at 0:40 work, 0:20 rest. Mixes push and pull patterns so neither side of the body gets cooked early.
Three push-up variations, six rounds each, finished one variation at a time before moving to the next. Group format keeps the focus on a single pattern as fatigue accumulates — fight to hold form.
A ladder of push-ups: work intervals climb from 0:20 to 1:00 then back down, with proportional rests between. Asymmetric on purpose — the descent feels easier than the climb, but it isn’t.
Eight rounds of 0:40 bodyweight squats with 0:20 rest. Find a steady tempo, drive through full range, and let the legs do the talking.
Four leg-dominant movements rotated for four rounds at 0:40 work, 0:20 rest. Hits quads, glutes, and posterior chain across the round — your legs will know.
Three lower-body holds and grinds, four rounds each, finished one at a time. Grouped so isometrics stack — fatigue builds within a station rather than spreading across them.
Six rounds of 0:30 burpees with 0:45 rest. Honest, awful, effective — pace the first two rounds so you can finish the last two.
Eight rounds of 0:20 mountain climbers with 0:10 rest — four minutes of pure conditioning. Short, sharp, and over before you can talk yourself out of it.
A non-symmetrical conditioning ladder: burpees, jumping jacks, and high knees mixed at varying durations and rests. No two work bouts the same — keep watching the screen.
Fixed work/rest intervals, repeated for a set number of rounds.
Rotate through named exercises with optional breaks. Stations of any duration.
Back-to-back HIIT blocks — every round of one exercise, then on to the next.
Simple timed rounds with breaks. Boxing, MMA, sparring.
Build any interval sequence from scratch, one by one.
Stack other timers into a multi-block session, cycled as a whole.
The full Seconds experience — on iPhone, Apple Watch, and Android.