LoadedCircuit
Four kettlebell-and-bodyweight stations rotated three times at forty seconds of work and fifteen seconds of station rest. One bell, mixed stimulus.
The WorkoutBriefing
Movements
- 01
Kettlebell Swing
Station 1 — 40s
- AltDumbbell Swing — same duration
- 02
Goblet Squat
Station 2 — 40s
- AltDumbbell Goblet Squat — same duration
- 03
Push-Up
Station 3 — 40s
- AltKnee Push-Up — same duration
- 04
Sit-Up
Station 4 — 40s
Scaling
Easier
lighter bell; 30s work / 20s rest; knee push-ups
Harder
heavier bell; 50s work / 15s rest, or add a fourth round.
What Today's TimerLooks Like
4 stations × 3 rounds. 40s work / 15s station rest. 60s round break.
The PastSix Days
Burpee Density AMRAP
Fri, Apr 17 · Five minutes of burpees, count your reps. Single movement, single block — pacing decides this one.
- 1 INTERVAL
Total5:00
Kettlebell Swing 30 / 15
Thu, Apr 16 · Ten rounds of thirty seconds of kettlebell swings with fifteen seconds of rest. Two-to-one work ratio — short rest, big breath, back to work.
- 0:30 WORK
- 0:15 REST
- 10 ROUNDS
Total7:15
Hip Opener Flow
Wed, Apr 15 · Four hip-focused poses across two cycles. Deeper holds into the front and back of the hips.
- 4 MOVEMENT ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total9:30
Three-Block Chipper
Tue, Apr 14 · One long task list, one running clock. Fifty squats, forty mountain climbers, thirty push-ups, twenty sit-ups, ten burpees — finish before the fifteen-minute buzzer.
- 1 INTERVAL
Total15:00
Squat / Push-Up Tabata
Mon, Apr 13 · Eight rounds at the classic 20/10 cadence, alternating squats and push-ups. Two movements, four minutes, full body.
- 2 MOVEMENT ROTATION
- 0:20 WORK
- 0:10 REST
- 4 ROUNDS
Total3:50
E2MOM Couplet
Sun, Apr 12 · Every two minutes for twenty minutes. Each window: ten kettlebell swings followed by ten goblet squats. Use the leftover time as rest.
- 1 MOVEMENT
- 2:00 WORK
- 10 ROUNDS
Total20:00
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.
