MixedIsometrics
Four isometric holds rotated for three rounds: forty-five seconds of work, thirty seconds of rest. Holds challenge stability and endurance without dynamic load.
The WorkoutBriefing
Movements
- 01
Forearm Plank
Round 1 — 45s hold; tight glutes, ribs down
- 02
Wall Sit
Round 2 — 45s hold; thighs parallel, back flat against the wall
- 03
Hollow Hold
Round 3 — 45s hold; lower back pressed into the floor
- 04
Side Plank
Station 4 — 45s per side; timer swaps sides automatically with a 5s transition
Scaling
Easier
drop holds to 30s; bend knees on hollow hold; drop to side plank from knees
Harder
60s holds; add a single-leg variant on the front plank.
What Today's TimerLooks Like
4 holds × 3 rounds. 45s hold / 30s station rest. 60s round break.
The PastSix Days
Short-Station Circuit
Thu, Apr 2 · Five stations rotated three times at thirty-five seconds of work and fifteen seconds of station rest. Quick transitions, varied stimulus.
- 5 MOVEMENT ROTATION
- 0:35 WORK
- 0:15 REST
- 3 ROUNDS
Total13:45
Squat / Push-Up AMRAP
Wed, Apr 1 · Twelve-minute AMRAP alternating ten air squats and ten push-ups. Two movements, even cadence — count rounds.
- 1 INTERVAL
Total12:00
Mountain Climbers 30 / 30
Tue, Mar 31 · Ten rounds of thirty seconds of mountain climbers with thirty seconds of rest. Even work-to-rest ratio — sustainable but not easy.
- 0:30 WORK
- 0:30 REST
- 10 ROUNDS
Total9:30
SecondsInterval Timer
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- Intensity
HIIT
Fixed work/rest intervals, repeated for a set number of rounds.
- Stations
Circuit
Rotate through named exercises with optional breaks. Stations of any duration.
- Blocks
Tabata
Back-to-back HIIT blocks — every round of one exercise, then on to the next.
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Round
Simple timed rounds with breaks. Boxing, MMA, sparring.
- Control
Custom
Build any interval sequence from scratch, one by one.
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Compound
Stack other timers into a multi-block session, cycled as a whole.
