21 Day Fix Dirty 30

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Attempting to install timers in Seconds for iOS should be done through Safari. This is done by tapping the action icon (up arrow out of a box). Other apps may not recognise the file.

Interval Timer Videos

Our most popular timers.

All Interval Timer Videos

Timer Duration: 28:00 Rollover intervals for more details.

Exercises:
  • Run-in-place
  • Jumping Jacks
  • Windmill Forward
  • Windmill Back
  • Over The Tops
  • Down And Across
  • Alt Side Lunge
  • Renegade Rows
  • Sumo Row
  • Chest Fly With Leg Raise
  • Squat With Lat Raise
  • Tricep Kickback
  • Side Bends
  • Side Plank Raise
  • Cool Down
  • Run In Place 0:15
  • Jumping Jacks 0:15
  • Windmill Forward 0:10
  • Windmill Back 0:10
  • Over The Tops 0:20
  • Down And Across 0:20
  • Run In Place 0:15
  • Jumping Jacks 0:15
  • Windmill Forward 0:10
  • Windmill Back 0:10
  • Over The Tops 0:20
  • Down And Across 0:20
  • Rest 0:30
  • Alt Side Lunge 1:00
  • Rest 0:20
  • Renegade Rows 1:00
  • Rest 0:20
  • Alt Side Lunge 1:00
  • Rest 0:20
  • Renegade Rows 1:00
  • Rest 0:30
  • Sumo Row 1:00
  • Rest 0:20
  • Chest Fly With Leg Raise 1:00
  • Rest 0:20
  • Sumo Row 1:00
  • Rest 0:20
  • Chest Fly With Leg Raise 1:00
  • Rest 0:30
  • Squat With Lat Raise 1:00
  • Rest 0:20
  • Tricep Kickback 1:00
  • Rest 0:20
  • Squat With Lat Raise 1:00
  • Rest 0:20
  • Tricep Kickback 1:00
  • Rest 0:30
  • Side Bends 1:00
  • Rest 0:20
  • Side Plank Raise 1:00
  • Rest 0:20
  • Side Bends 1:00
  • Rest 0:20
  • Side Plank Raise 1:00
  • Rest 0:30
  • Cool down 2:30

About Interval Timer

Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients.

The website is also allows users of Seconds Pro to share their timers from the app with non-users.

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