Bodyweight LongCircuit
Three bodyweight stations rotated three times at ninety seconds of work. Long holds on each pattern — pacing decides the back half.
The WorkoutBriefing
Movements
- 01
Air Squat
Station 1 — 90s steady reps
- 02
Push-Up
Station 2 — 90s steady reps
- AltKnee Push-Up — same duration
- 03
Reverse Lunge
Station 3 — 90s; alternate legs
Scaling
Easier
60s work / 30s station rest; knee push-ups
Harder
120s work / 20s station rest.
What Today's TimerLooks Like
3 stations × 3 rounds. 90s work / 20s station rest. 90s round break.
The PastSix Days
Swing / Goblet AMRAP
Sat, Apr 25 · Ten-minute kettlebell AMRAP alternating fifteen swings and ten goblet squats. One bell, two patterns — count rounds.
- 1 INTERVAL
Total10:00
Burpees 30 / 30
Fri, Apr 24 · Ten rounds of thirty seconds of burpees with thirty seconds of rest. Even ratio — pacing the first half decides whether the back half stays unbroken.
- 0:30 WORK
- 0:30 REST
- 10 ROUNDS
Total9:30
Shoulder Reset Flow
Thu, Apr 23 · Four poses across two cycles focused on chest, lats, and rotator cuff. A short upper-body reset.
- 4 MOVEMENT ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total8:50
Squats & Push-Ups 21-15-9
Wed, Apr 22 · Three rounds with descending reps: 21 squats and 21 push-ups, then 15 of each, then 9 of each. Ten-minute cap.
- 1 INTERVAL
Total10:00
Four-Move Tabata
Tue, Apr 21 · Four stations rotated for two cycles at the classic 20/10 cadence. Eight working intervals, no equipment, eight minutes of work.
- 4 MOVEMENT ROTATION
- 0:20 WORK
- 0:10 REST
- 2 ROUNDS
Total3:50
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
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.
