Slow BurnCircuit
Four bodyweight stations rotated three times at forty-five seconds of work and fifteen seconds of station rest. Longer intervals reward steady pacing.
The WorkoutBriefing
Movements
- 01
Reverse Lunge
Station 1 — 45s; alternate legs
- 02
Push-Up
Station 2 — 45s
- AltKnee Push-Up — same duration
- 03
Glute Bridge
Station 3 — 45s; squeeze at the top
- 04
Sit-Up
Station 4 — 45s
Scaling
Easier
30s work / 20s rest; knee push-ups; single-leg glute bridge only if double-leg feels too easy
Harder
60s work / 15s rest, or add a fourth round.
What Today's TimerLooks Like
4 stations × 3 rounds. 45s work / 15s station rest. 60s round break.
The PastSix Days
Burpee / Sit-Up AMRAP
Tue, May 19 · Eight-minute AMRAP alternating five burpees and ten sit-ups. Short window, conditioning bias — push the burpees, breathe through the sit-ups.
- 1 INTERVAL
Total8:00
Squat Jumps 30 / 30
Mon, May 18 · Ten rounds of thirty seconds of squat jumps with thirty seconds of rest. Explosive lower-body work — land soft, fire back up.
- 0:30 WORK
- 0:30 REST
- 10 ROUNDS
Total9:30
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
Total3:50E3MOM 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
SecondsInterval Timer
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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.
