HIIT (High-Intensity Interval Training) alternates short bursts of maximum effort with recovery periods. It's one of the most effective workouts you can do — even in 4 minutes.
Tabata
20s work / 10s rest × 8 roundsThe original HIIT protocol. 4 minutes. Scientifically proven to improve VO₂ max. Only for those who push to 100%.
30/30
30s work / 30s rest × 6 roundsBalanced. Great starting point for beginners. Enough rest to sustain quality effort through all rounds.
45/15
45s work / 15s rest × 6 roundsLonger work blocks build muscular endurance. Less rest makes it harder — great for intermediate athletes.
Custom
Your own intervalsMix and match any work/rest/rounds combination. Experiment to find what challenges you most.
⭐Pro tip: Aim for 80–90% of your max effort during work intervals. If you can hold a conversation, you're not working hard enough.
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