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Discover workout timers created by the community.
The complete sequence of 34 exercises from Joseph Pilates' original mat work, as outlined in Return to Life Through Contrology. This is the foundational Pilates mat routine — each exercise flows into the next, building core strength, flexibility, and body control. Follow along with each movement at your own pace. Suitable for intermediate to advanced practitioners; beginners should work with a qualified instructor to learn modifications.
A 15-minute recovery-focused yoga flow designed specifically for athletes. Every pose is chosen to address the tightness patterns created by training: child's pose decompresses the spine, cat-cow restores spinal mobility, downward dog stretches the entire posterior chain, low lunges open the hip flexors, pigeon targets the deep hip rotators, and supine twists release the lower back. Each hold is 45-90 seconds — long enough for connective tissue to respond. Finishes with a 2-minute savasana. This is not a workout — it's active recovery. Use it on rest days or after hard training sessions when your body needs restoration, not additional stress.
The Wim Hof breathing method guided timer. Three complete rounds of the signature breathing protocol: 30 power breaths (deep inhales followed by passive exhales at your own rhythm — tap to count each breath), followed by an extended breath hold after the final exhale (open timer — tap when you need to breathe), followed by a 15-second recovery breath hold after your inhale. The open timer format for the breath hold is key — everyone's hold time is different and improves with practice. Most beginners start at 1-2 minutes and experienced practitioners can exceed 3 minutes. This method has been shown to influence the autonomic nervous system and immune response. Practice on an empty stomach, never in water.
A 5-minute warm-up designed for push day, bench press, overhead press, or any upper body training session. Progresses from small arm circles to large ones, adds shoulder rolls, then moves into band pull-aparts and wall push-ups to activate the pushing muscles at low intensity. Scapular push-ups specifically wake up your serratus anterior — a muscle critical for shoulder health during pressing movements. Arm swings and wrist circles round it out. The whole sequence takes your shoulders through their full range of motion and activates the stabilizers that protect your joints under load. Five minutes that can prevent months of shoulder problems.
A beginner-level mobility workout designed to be completed in 10 min. Neck tilts 30s/side → shoulder circles 45s → cross body stretch 30s/side → overhead tricep 30s/side → chest opener 45s → lat stretch 30s/side → wrist stretches 60s → child's pose reach 60s → eagle arms 30s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.
A 25-minute yin yoga session focused on opening the hips. Yin yoga holds each pose for 3 minutes or more, allowing the stretch to penetrate beyond the muscles into the fascia and connective tissue — the structures that actually limit your flexibility long-term. Butterfly, dragon lunge, sleeping swan (pigeon), shoelace, and wide leg fold — five poses with 3 minutes each, plus a 3-minute savasana. The long holds can feel intense but should never be painful. This is meditative stretching — your job is to relax into each position and let gravity do the work. Beginner-friendly in terms of physical demand, though the stillness can be mentally challenging at first.
A intermediate-level mobility workout designed to be completed in 10 min. Cat-cow 60s → thread the needle 45s/side → open book 45s/side → foam roller extension 60s → wall angels 60s → prone Y-T-W raises 30s each → seated rotation 45s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.
A treadmill-specific HIIT workout that takes advantage of the controlled environment to alternate between flat sprints and incline running. After a 3-minute warm-up, do 8 rounds of 30-second sprints with 60-second walking recovery, then 4 rounds of 45-second incline runs with 45-second flat walking recovery. Finish with a 3-minute cool-down walk. The combination of speed work and hill work in a single 20-minute session develops both top-end speed and hill strength. Treadmill intervals are ideal because you can precisely control speed and incline — no guessing about pace. Intermediate difficulty.
A Tabata workout focused entirely on your core — 16 minutes of intense abdominal work across three Tabata blocks. You'll cycle through crunches, bicycle kicks, plank holds, mountain climbers, leg raises, Russian twists, flutter kicks, and dead bugs. Each exercise gets the classic 20 seconds of maximum effort followed by 10 seconds of rest, repeated for 8 rounds per block. This isn't a casual ab workout — the Tabata protocol ensures your core muscles are working at near-maximum capacity with minimal recovery. The variety of exercises hits your rectus abdominis, obliques, transverse abdominis, and hip flexors from every angle. Includes a brief warm-up and cool-down. Best done 2-3 times per week with at least a day of rest between sessions.
An upper body focused HIIT workout that proves you don't need weights to build serious pushing strength and endurance. Four rounds of push-ups, tricep dips, plank shoulder taps, and diamond push-ups with 40 seconds of work and 20 seconds of rest. Each exercise targets your chest, shoulders, and triceps from a different angle, while the plank-based movements engage your core throughout. Twenty minutes total including warm-up and cool-down. If you can't do full push-ups yet, modify from your knees — the interval format still delivers results. Pair this with the HIIT Leg Workout for a complete no-equipment training split.
A swimmer-specific warm-up targeting the shoulders, thoracic spine, and joints most stressed by swimming. Arm circles in both directions, shoulder rolls, cross-body swings, and torso twists mobilize the upper body through swimming-specific ranges of motion. Hip circles and ankle circles prepare your kick mechanics. Arm windmills rehearse the overhead movement pattern. Band pull-aparts and scapular squeezes activate the rotator cuff and shoulder stabilizers that protect against swimmer's shoulder. Eight minutes that cover every joint involved in freestyle, backstroke, breaststroke, and butterfly. Do this poolside before every swim session.
A core workout you can do without ever touching the floor — perfect for the office, a small space, or anyone who can't get down on the ground. Standing crunches, standing bicycles, standing oblique crunches, wood chops, high knee pulls, and standing leg raises. All movements are performed upright, using gravity and body mechanics to challenge your core. Two complete circuits with brief rest between exercises. Ten minutes, beginner-friendly, and surprisingly effective — standing core work requires more balance and coordination than floor exercises, which activates additional stabilizer muscles. The no-floor constraint makes this the most accessible core workout in the library.