Four-MoveTabata
Four stations rotated for two cycles at the classic 20/10 cadence. Eight working intervals, no equipment, eight minutes of work.
The WorkoutBriefing
Movements
- 01
Air Squat
20s — rounds 1 and 5
- 02
Push-Up
20s — rounds 2 and 6
- 03
Reverse Lunge
20s — rounds 3 and 7; alternate legs
- 04
Forearm Plank
20s — rounds 4 and 8
Scaling
Easier
knee push-ups; static lunge holds instead of stepping
Harder
jump squats; clap push-ups; jumping lunges.
What Today's TimerLooks Like
2 rounds × 4 stations × 20s / 10s, rotating through four movements.
The PastSix Days
Death By Burpees
Mon, Apr 20 · Every minute, do one more burpee than the last. Minute 1: one burpee. Minute 2: two. Minute 12: twelve. The clock ends when you can no longer finish before the buzzer.
- 20 INTERVALS
Total20:00
Legs Isometrics
Sun, Apr 19 · Four lower-body isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Pure leg work — no rep counting.
- 4 MOVEMENT ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Loaded Circuit
Sat, Apr 18 · Four kettlebell-and-bodyweight stations rotated three times at forty seconds of work and fifteen seconds of station rest. One bell, mixed stimulus.
- 4 MOVEMENT ROTATION
- 0:40 WORK
- 0:15 REST
- 3 ROUNDS
Total12:15Burpee Density AMRAP
Fri, Apr 17 · Five minutes of burpees, count your reps. Single movement, single block — pacing decides this one.
- 1 INTERVAL
Total5:00Kettlebell 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
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.
