Squat Jumps30 / 30
Ten rounds of thirty seconds of squat jumps with thirty seconds of rest. Explosive lower-body work — land soft, fire back up.
The WorkoutBriefing
Movements
- 01
Squat Jump
10 rounds: 30s work / 30s rest; full hip extension at the top, soft landing into the next rep
Scaling
Easier
bodyweight squats at the same tempo
Harder
tuck jumps; add a 1-count pause at the bottom of each rep.
What Today's TimerLooks Like
10 × 30s squat jumps / 30s rest.
The PastSix Days
Morning Wake-Up Flow
Sun, May 17 · Five gentle poses across two cycles. Shorter holds, dynamic transitions — for opening the day, not deep stretching.
- 5 MOVEMENT ROTATION
- 0:40 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total7:50
Five Rounds KB For Time
Sat, May 16 · Five rounds: fifteen kettlebell swings, ten goblet squats, five burpees. Fourteen-minute cap — one bell, three movements.
- 1 INTERVAL
Total14:00
Cardio Burst Tabata
Fri, May 15 · Four conditioning movements rotated for two cycles at the classic 20/10 cadence. Burpees, mountain climbers, jumping jacks, and sit-ups — high output the whole way through.
- 4 MOVEMENT ROTATION
- 0:20 WORK
- 0:10 REST
- 2 ROUNDS
Total3:50
E3MOM Triplet
Thu, May 14 · Every three minutes for twenty-one minutes. Each window: ten burpees, fifteen air squats, twenty sit-ups. Seven windows of steady triplet work.
- 1 MOVEMENT
- 3:00 WORK
- 7 ROUNDS
Total21:00
Hanging Isometrics
Wed, May 13 · Four hanging-and-core isometrics rotated three times: thirty seconds of work, forty-five seconds of station rest. The pull-up bar shoulders the upper-body work.
- 4 MOVEMENT ROTATION
- 0:30 WORK
- 0:45 REST
- 3 ROUNDS
Total14:45
Two-Station Endurance Circuit
Tue, May 12 · Two stations rotated four times at ninety seconds of work. Eight long intervals — settle into a rhythm and hold it.
- 2 MOVEMENT ROTATION
- 1:30 WORK
- 0:30 REST
- 4 ROUNDS
Total18:30
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.
