All Timers:
- have 5 seconds preparation,
- are a countdown timers.
SIMPLE COUNTDOWN TIMERS WITH BEEPS EVERY MINUTE
- Beeps every minute
These timers are without breaks. They can be used for a circuit training, or endurance training, or it doesn’t need to be used for training at all. Maybe you want to use it for cooking or other activities.
10 Minute Timers WITH Music and WITHOUT Music
Examples of How You Can Use 10 Minute Timer
Use this Timer for DragonsWarriors Challenges:
10 Minute Push ups Challenge
Use this timer for your own workouts
See examples below
10 Minute Workout Examples
ENDURANCE (advanced)
- 10 minute skipping rope
- 10 min running – starting from a small distance (run forward and backwards), every minute increase the distance.
WHOLE BODY TRAINING (circuit training)
- 5 min skipping Rope
- 1 min Abs (holding)
- 1 min Back (holding)
- 1 min plank
- 1 min side plank
- 1 min other side plank
5 Minute Timers WITH Music and WITHOUT Music
Examples of How You Can Use 5 Minute Timer
Accept Dragons Warriors Challenges and use these Timers to attempt:
5 Minute Plank Challenge
click on the picture to watch it
Hanging Challenge Challenge
click on the picture to watch it
Use this timer for your own workouts
See examples below
5 Minute Workout Examples
ENDURANCE
- 5 minute skipping rope
- 5 min running – starting from a small distance (run forward and backwards), every minute increase the distance.
WHOLE BODY TRAINING (circuit training)
- 1 min Abs (holding)
- 1 min Back (holding)
- 1 min plank
- 1 min side plank
- 1 min other side plank
CIRCLE 30 SECOND WORKOUT TIMERS
6 Minute Workout Timer | 12 Rounds | 30sec work
This timer is very similar to our another 6 Minute Workout Timer, the difference is 5 seconds preparation time between each round. This timer doesn’t have it. It is used for the training of similar group of muscles. Here we don’t need 5 seconds preparation time, as we don’t change the position of our body that much.
Use this timer for your own workouts
See examples below
6 Minute Workout Examples
6 Min Abs Training 3 x 4 exercise 30 seconds each All performed in laying down position:
- Regular Abs 30 sec (bend knees)
- Straight Legs lifted 90 degree – hands reaching the toes
- Alternate leg lift from 30 to 90 degree – head on the ground
- Russian twist – alternate twisting your upper body, legs bend and lifted
Repeat 2 more times.
6 min Intensive Stretching
- 30 sec long lunge stretch
- change side
- 30 sec leaning hamstring stretch
- change side
- 1 min right leg front split
- 1 min left leg front split
- 2 min side split
6 Minute Workout Timer | 12 Rounds | 30 sec work | 5 sec prep
This Timer was designed for a short version of intensive Circuit Training.
CIRCUIT TRAINING – the point is to perform several exercises (mostly 5 to 10) in one circuit and than repeat them all in the next circuit. No resting between the exercises. The time of the whole workout can be very short, just 6 min or long, like 1 hour. The primary goal of the Circuit Training is to exercise different muscles in high intensity. It is possible because of the diversity of exercises. After Circuit Training you should feel your whole body being worked.
Every 30 seconds you have 5 seconds time to prepare yourself for the next exercise, like grabbing your skipping rope, going into plank position, finding a wall for handstand etc. This 5 seconds is not really for resting.
Use this timer for your own workouts
See examples below
6 Minute Workout Examples
Jump higher WORKOUT:
- Skipping rope – as fast as possible (jump with both legs)
- Push ups (why for jumping high? Push ups are also good for the core muscles, which are important to jump high. It is crucial in circuit training to alternate exercises and not overstress one group of muscles, otherwise it’s impossible to work in high intensity)
- Frog jumps
- Calf lifting
- Jumping on a step (alternating legs)
- Horse posture exercise from Kalaripayattu (you don’t know what it is, click here)
Repeat the whole sequence.
Handstand ROUTINE:
- Hold a handstand
- Walk towards your hands (straight legs)
- Wrist conditioning – put the back side of your hands on the ground, fingers of each hand turned to face each other, lift you wrists and make a fist (adjust the pressure on the wrist by staying in the plank with knees up or knees on the ground)
- Hold a 90 degree handstand
- ABs training – lay down on the ground with your legs and arms lifted (more advanced arms along the ears, less advanced arms along the torso)
- Body Posture Exercise – in standing position lift your arms to your ears. Tense the whole body like a table for 10 second (special attention to your arms position and pelvis), relax for 5 seconds.
Repeat the whole sequence.
ADVANCED CARDIO WORKOUT TIMER
15 Minute HIIT Workout Timer
This Timer provides:
- 20 sec Work and 10 sec Rest = 10 min Work and 5 min Rest
- 30 Rounds
HIIT – High Intensity Interval Training
- It is an interval training ( mostly < 30 seconds WORK and ~ 10 seconds REST, ratio 2:1) composed of anaerobic cardio exercises.
- HIIT is definitely one of the best workouts to lose fat mass of the whole body. Just 15 Minute of HIIT 3 times in a week will do the job to keep you slim, because HIIT improves glucose metabolism.
- Keep in mind that HIIT will improve your fitness level and help you lose weight, but it won’t build that effectively the muscle or bone mass.
Use this timer for your own workouts
See examples below
15 Minute Workout Examples
Do everything 100% power
- Running in a place
- Frog Jump in a place
- Jumping jacks
- Jump front – back (legs together)
- Jump to sides (legs together)
- Push ups
- Triceps dips
- Squats
- Mountain climber (plank alternate legs bends)
- Punch in a spot
- Plank up – down
- Burpees ( jump up – plank)
- Calf Raises
- Side Plank Alternate
- Standing Front Knees lifts
HALF WAY THROUGH
16. Butt kicker run
17. Explosive jumping alternating lunges
ABS EXERCISES
18. Crunches (regular Abs, bend knees)
19. Cross crunches
20. Pulse ups (straight legs lifted 90 degree, lift your butt up, legs aim to the ceiling)
21. Wipers (straight legs going to the side)
22. Cross wipers (bend legs going to the side)
23. Knee to elbow BACK EXERCISES
24. Single leg bridges
25. Superman stretch
26. Back extensions (elbow 90 degree bend)
27. Back extension (alternate leg-arm)
28. Get ups (bend one leg, lift the butt and opposite hand) ALMOST FINISHED
29. Running in a place
30. Frog jumps
