Tabata HIIT Timer

What is Tabata/HIIT?

Tabata is a form of High-Intensity Interval Training (HIIT) developed by Japanese scientist Dr. Izumi Tabata. The classic protocol consists of 20 seconds of maximum effort followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes.

HIIT involves alternating between intense bursts of activity and fixed periods of less-intense activity or rest. It's one of the most efficient ways to burn calories and improve cardiovascular fitness.

Benefits of HIIT

• Burns more calories in less time
• Increases metabolic rate for hours after exercise
• Improves cardiovascular health
• Builds lean muscle mass
• No equipment needed
• Can be done anywhere
• Improves oxygen consumption
• Reduces blood sugar levels

Sample exercises for HIIT

• Burpees
• Jump squats
• Mountain climbers
• High knees
• Jumping jacks
• Push-ups
• Plank jacks
• Box jumps
• Sprint intervals
• Bicycle crunches

Tips for effective HIIT

• Warm up properly before starting
• Give 100% effort during work intervals
• Use rest periods to recover, not stop completely
• Stay hydrated throughout
• Start with fewer rounds if you're a beginner
• Cool down and stretch after workout
• Don't do HIIT every day - allow recovery time
• Focus on form over speed

Safety notes