cero

WORKOUT TIMERS

Bodyweight HIIT workout

Eight moves, no equipment, 40 seconds on and 20 off, twice through, with a timer ready to run

This workout needs only a little floor space. You do eight moves for 40 seconds each, with 20 seconds of rest between them, then rest a minute and go through them again. With a 5-minute warm-up and a 3-minute cool down, it takes about 24 minutes.

Interval timer

Total time: 24:20

Warm-up, cool down and blocks

Ready when you are

05:00

Keyboard: Space starts or pauses, ← and → change interval, M turns the sound on or off, F goes full screen.

Keep this tab open and in front: browsers can slow down timers in background tabs. The Cero app keeps going with your screen locked, on your Apple Watch and in the Dynamic Island.

The workout

Rounds 1 to 8, in order

  1. Jumping jacks: land softly, arms all the way up.
  2. Squats: hips back, knees in line with your toes.
  3. Push-ups: on your knees or against a bench if you need to.
  4. Mountain climbers: hands under your shoulders, drive the knees in.
  5. Reverse lunges: step back and lower the back knee, switching legs.
  6. Plank shoulder taps: feet wide, hips still.
  7. High knees: run in place, knees to hip height.
  8. Burpees: step back instead of jumping to make them easier.

The timer counts the moves as rounds: round 1 is jumping jacks and round 8 is burpees. Block 2 goes through all eight again.

Make it easier or harder

  • Easier: 30 seconds of work and 30 of rest, or one block instead of two.
  • Harder: a third block, or 45 seconds of work and 15 of rest.
  • Low impact: step jacks instead of jumping jacks, and burpees without the jump.

Run it in Cero

  1. Create an advanced timer and choose the Work / Rest template.
  2. Name each work interval after its move, and give it its own color and icon.
  3. Use Duplicate intervals for the second block, and Add interval for the minute of rest.
  4. Save it, and run it on your iPhone or your Apple Watch.

YOUR NEXT SESSION STARTS HERE

Bring the effort.
We’ll keep the time.

Cero is free to download for iPhone, iPad and Apple Watch.

Download Cero
Cero’s interval builder on iPhone 18 Pro, with the template picker, warm-up, work, recovery and cool-down intervals, and per-interval timing controls

Cero is a timer, not a medical device. If you’re new to hard exercise, are pregnant or have a health condition, check with your doctor first, and stop if you feel unwell.