Popular interval formats
- Tabata: 20 s work, 10 s rest, 8 rounds — 4 minutes of very hard effort.
- 30/30 and 40/20: good for circuits and bodyweight training.
- EMOM: every minute on the minute — do the set, rest for the rest of the minute.
Tips
Warm up for 5–10 minutes before hard intervals. Choose exercises you can do safely when tired, like bike, rowing, squats or push-ups.
Questions and answers
Is Tabata for beginners?
The original Tabata is an all-out effort. Beginners should start with 30/30 or 20/40 at a moderate pace and build up.
Does the timer work offline?
Yes. After the first visit the page works without internet. Turn on the sound and keep the screen on.
How it is calculated: sources
- Tabata I et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996;28(10):1327–1330.
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708.
Gymvert gives general information for healthy adults. It is not medical advice. If you have a health condition, are pregnant, or are unsure, talk to a doctor before changing your training or diet.