Four-Station LoadedCircuit
Four kettlebell-and-bodyweight stations rotated three times at sixty seconds of work. One bell, full-body — mix of loaded and unloaded movements.
The WorkoutBriefing
Movements
- 01
Kettlebell Swing
Station 1 — 60s
- AltDumbbell Swing — same duration
- 02
Goblet Squat
Station 2 — 60s
- AltDumbbell Goblet Squat — same duration
- 03
Push-Up
Station 3 — 60s
- AltKnee Push-Up — same duration
- 04
Sit-Up
Station 4 — 60s
Scaling
Easier
lighter bell; 45s work / 30s station rest; knee push-ups
Harder
heavier bell; 75s work / 20s station rest.
What Today's TimerLooks Like
4 stations × 3 rounds. 60s work / 20s station rest. 90s round break.
The PastSix Days
Eight-Minute Triplet AMRAP
Wed, May 27 · Eight-minute AMRAP rotating five burpees, ten reverse lunges, and ten sit-ups. Short window, higher intensity — push the burpees.
- 1 INTERVAL
Total8:00
Squat Jump 40 / 20
Tue, May 26 · Eight rounds of forty seconds of squat jumps with twenty seconds of rest. Explosive lower-body work — full hip extension at the top.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:40
Cool Down Flow
Mon, May 25 · Four poses, single cycle. A short post-workout flow — the hardest-worked tissues get the longest holds.
- 4 MOVEMENT ROTATION
- 1:30 MAX WORK
- 0:10 REST
- 1 ROUND
Total6:00
Express Chipper
Sun, May 24 · Four bodyweight movements in descending reps: forty jumping jacks, thirty reverse lunges, twenty push-ups, ten burpees. Ten-minute cap — push the pace.
- 1 INTERVAL
Total10:00
Push-Up Tabata
Sat, May 23 · Eight rounds of twenty seconds of push-ups with ten seconds of rest. Four minutes, single movement — break early to keep moving.
- 1 MOVEMENT
- 0:20 WORK
- 0:10 REST
- 8 ROUNDS
Total3:50
Death By Air Squats
Fri, May 22 · Every minute, do three more air squats than the last. Minute 1: three. Minute 2: six. Minute 10: thirty. The clock ends when you can no longer finish before the buzzer.
- 15 INTERVALS
Total15:00
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.
