Perfect timing for HIIT, Tabata, and custom interval workouts
Choose from proven workout formats or create your own
High-intensity interval training for maximum calorie burn
Ultra-intense 4-minute workout protocol
Every Minute On the Minute training
Create your own interval timing
Customize your workout intervals
Get the most out of your interval training
Always start with 5-10 minutes of light cardio to prepare your body for intense intervals.
Work periods should be at 80-90% effort, while rest periods allow partial recovery.
Keep water nearby and take small sips during rest periods to maintain hydration.
Gradually increase intensity, duration, or rounds as your fitness improves.
Allow 24-48 hours between intense interval sessions for proper recovery.
Stop if you feel dizzy, nauseous, or experience chest pain during workouts.