Full SweepIsometrics
Five isometric stations across the whole body rotated twice: forty-five seconds of work, thirty seconds of station rest. One round through every plane.
The WorkoutBriefing
Movements
- 01
Wall Sit
Station 1 — 45s
- 02
Push-Up Hold
Station 2 — 45s; top of push-up, body straight
- 03
Forearm Plank
Station 3 — 45s
- 04
Hollow Hold
Station 4 — 45s
- 05
Glute Bridge Hold
Station 5 — 45s; squeeze at the top
Scaling
Easier
30s holds; push-up hold from knees
Harder
60s holds; single-leg glute bridge.
What Today's TimerLooks Like
5 holds × 2 rounds. 45s hold / 30s station rest. 60s round break.
The PastSix Days
Bodyweight Long Circuit
Sun, Apr 26 · Three bodyweight stations rotated three times at ninety seconds of work. Long holds on each pattern — pacing decides the back half.
- 3 MOVEMENT ROTATION
- 1:30 WORK
- 0:20 REST
- 3 ROUNDS
Total18:30
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
Total10:00Four-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
SecondsInterval Timer
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- 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.
