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README.md

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+Shell interval training timer
+=============================
+
+A small shell script for doing [interval training](http://en.wikipedia.org/wiki/Interval_training)
+(or circuit training) coveniently from your desk.  I was inspired to write this quick script after
+reading the
+[NY Times "The Scientific 7-Minute Workout"](http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/)
+article covering the
+[HICT work by Kilka & Jordan](http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx).
+The workout from the that manuscript is the default for this script.  
+
+### How it works
+
+The shell script loops through list of exercises (potentially user-supplied)
+and announces each one using the [`say` command](http://www.unix.com/man-page/osx/1/SAY/).
+The script sleeps between exercises using the
+[`sleep` command](http://www.unix.com/man-page/osx/1/sleep/).
+
+It has only been tested on Mac OSX.
+
+### Usage
+
+First, you probably want to make the script executable
+
+	chmod a+x ./workout.sh
+
+Do the default workout
+
+	./workout.sh
+
+Or, you can supply a file with your own exercises, 1 per line
+
+	./workout.sh my-exercises.txt
+
+Finally, here's how you would supply a file with your own exercises,
+1 per line and do each for 45 seconds, resting for 20.
+
+	./workout.sh my-exercises.txt 45 20

workout.sh

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+#!/usr/bin/env bash
+#
+# workout.sh - An audio timer for interval workouts on the mac
+#
+# Usage:
+#
+#    # Do the default workout
+#    ./workout.sh
+#
+#
+#    # Supply a file with your own exercises, 1 per line
+#    ./workout.sh my-exercises.txt
+#
+#
+#    # Supply a file with your own exercises, 1 per line
+#    # and do each for 45 seconds, resting for 20
+#    ./workout.sh my-exercises.txt 45 20
+#
+
+# Use the default exercises or read in user specified exercises
+#
+if [ -z "$1" ]; then
+
+	EXERCISES=(
+		"jumping jacks"
+		"wall sit"
+		"push ups"
+		"abdominal crunch"
+		"chair step-up"
+		"squats"
+		"triceps dip on chair"
+		"plank on floor"
+		"high knee running"
+		"lunge"
+		"push-ups with rotating arms"
+		"side plank"
+	)
+else
+
+	# Need to swap out IFS in case there are spaces
+	# in the exercise names.
+	OLD_IFS=$IFS
+	IFS=$'\n'
+	EXERCISES=( $(cat "$1") )
+	IFS=$OLD_IFS
+fi
+
+
+# Use the default intervals or get user-specified ones
+#
+default_exercise_interval=30
+default_rest_interval=30
+if [ -z "$2" ]; then
+	exercise_interval=default_exercise_interval
+	rest_interval=default_rest_interval
+else
+	exercise_interval=$2
+	if [ -z "$3" ]; then
+		rest_interval=default_rest_interval
+	else
+		rest_interval=$3
+	fi
+fi
+
+
+# Get ready
+#
+say "Ready?"
+sleep 2
+
+
+NUM_EXERCISES=${#EXERCISES[@]}
+for (( i = 0; i < ${NUM_EXERCISES}; i++ )); do
+
+	# Do the excersize
+	#
+	exercise=${EXERCISES[$i]}
+	say "$exercise for $exercise_interval seconds, Go!"
+	sleep 5
+
+	# Rest or finish up
+	#
+	if [[ $i != $((${NUM_EXERCISES} - 1)) ]]; then
+		say "Rest $rest_interval seconds"
+		sleep 10
+	else
+		say "Done!"
+	fi
+done