Long-StationCircuit
Three stations rotated three times at seventy-five seconds of work. Long intervals reward consistent breathing and steady output.
The WorkoutBriefing
Movements
- 01
Goblet Squat
Station 1 — 75s steady reps
- 02
Push-Up
Station 2 — 75s steady reps
- AltKnee Push-Up — same duration
- 03
Kettlebell Swing
Station 3 — 75s steady reps
Scaling
Easier
drop a station to 60s, take 30s station rest
Harder
90s work / 15s station rest.
What Today's TimerLooks Like
3 stations × 3 rounds. 75s work / 20s station rest. 90s round break.
The PastSix Days
Ten-Minute Triplet AMRAP
Thu, Apr 9 · Ten minutes, three movements, ten reps each. Cycle squat → push-up → sit-up and count rounds. Steady pace beats a fast start.
- 1 INTERVAL
Total10:00
Burpee 40 / 20
Wed, Apr 8 · Eight rounds of forty seconds of burpees with twenty seconds of rest. Eight minutes of high-intensity work — pacing matters.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:40
Full-Body Flow
Tue, Apr 7 · Five poses held per side, two cycles. Ten-plus minutes of breathing into hips, hamstrings, and shoulders.
- 5 MOVEMENT ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total12:00Five Rounds For Time
Mon, Apr 6 · Five rounds: fifteen squats, ten push-ups, five burpees. Twelve-minute cap — finish faster than the buzzer.
- 1 INTERVAL
Total12:00
Air Squat Tabata
Sun, Apr 5 · Eight rounds of twenty seconds on, ten seconds off. Four minutes total, one movement, no equipment — the original Tabata protocol.
- 1 MOVEMENT
- 0:20 WORK
- 0:10 REST
- 8 ROUNDS
Total3:50
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
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.
