Air SquatTabata
Eight rounds of twenty seconds on, ten seconds off. Four minutes total, one movement, no equipment — the original Tabata protocol.
The WorkoutBriefing
Movements
- 01
Air Squat
8 rounds: 20s work / 10s rest; pace yourself in the first two rounds
Scaling
Easier
cut to 6 rounds; sit-stand to a chair if needed
Harder
jump squat or pulse-squat with a 1-count bottom hold.
What Today's TimerLooks Like
8 × 20s squats / 10s rest.
The PastSix Days
Twelve-Minute EMOM
Sat, Apr 4 · Every minute on the minute for twelve minutes. Odd minutes: eight burpees. Even minutes: twelve push-ups. Whatever time is left in the minute is your rest.
- 2 MOVEMENT ROTATION
- 1:00 WORK
- 6 ROUNDS
Total12:00
Mixed Isometrics
Fri, Apr 3 · Four isometric holds rotated for three rounds: forty-five seconds of work, thirty seconds of rest. Holds challenge stability and endurance without dynamic load.
- 4 MOVEMENT ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
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
The full Seconds experience — on iPhone, Apple Watch, and Android.
Build Your OwnTimer
- 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.
- Combat
Round
Simple timed rounds with breaks. Boxing, MMA, sparring.
- Control
Custom
Build any interval sequence from scratch, one by one.
- Stacks
Compound
Stack other timers into a multi-block session, cycled as a whole.
