Preset workouts
| Workout | Work | Rest | Rounds | Total |
|---|---|---|---|---|
| Tabata 20/10 × 8 | 20 s | 10 s | 8 | 4 min |
| HIIT 30/30 × 10 | 30 s | 30 s | 10 | 9 min 40 s |
| HIIT 40/20 × 8 | 40 s | 20 s | 8 | 7 min 50 s |
| EMOM 60 s × 10 | 1 min | — | 10 | 10 min 10 s |
| Boxing 3 min × 3 (1 min rest) | 3 min | 1 min | 3 | 11 min 10 s |
| Plank 45/15 × 5 | 45 s | 15 s | 5 | 4 min 55 s |
Totals include a 10-second get-ready phase.
How to do a Tabata workout
- Warm up at an easy pace for 5–10 minutes.
- Pick one movement: jump squats, burpees, mountain climbers, cycling or skipping.
- Go all-out for 20 seconds, rest 10 seconds, and complete 8 rounds.
- Cool down and stretch. If you're new to this, 30/30 HIIT is a safer start.
High-intensity training is demanding on the heart and joints; check with a doctor first if you have health concerns.
Frequently Asked Questions
What is Tabata?
A high-intensity interval protocol from Dr. Izumi Tabata's 1996 study: 20 seconds of all-out effort, 10 seconds of rest, 8 rounds — 4 minutes in total. The study found it improved both aerobic and anaerobic capacity.
What's the difference between HIIT and Tabata?
HIIT (high-intensity interval training) is the general idea with any work/rest split, such as 30/30 or 40/20. Tabata is a specific, very intense HIIT format: 20/10 × 8.
What does EMOM mean?
Every Minute On the Minute: do a set number of reps at the start of each minute and rest for whatever is left. The preset runs 10 one-minute rounds.
How do the voice cues work?
At the start of each phase your browser's speech voice says "Work" or "Rest", and the last 3 seconds of every phase beep, so you can train without watching the screen.