Short on time? High-intensity interval training (HIIT) packs a lot of exercise into a few minutes by alternating hard bursts of effort with short recovery breaks. The most famous version, Tabata, takes just four minutes – though they are four very tough minutes. The secret to HIIT is timing: the right work-to-rest ratio for your fitness level, done with honest effort. This guide explains where Tabata comes from, which interval formats suit beginners and experienced exercisers, and gives sample workouts you can do at home without equipment.
Our interval timer beeps you through every round, with presets for Tabata, 30/30, 45/15 and EMOM.
Open the interval timer →Where Tabata comes from
The protocol is named after Japanese researcher Dr Izumi Tabata. In a 1996 study at Japan's National Institute of Fitness and Sports, his team had trained athletes cycle at a very high intensity for 20 seconds, rest for 10 seconds, and repeat for 7–8 rounds. After six weeks of training five days a week, the group improved both their aerobic fitness (endurance) and their anaerobic capacity (short, all-out effort) – a notable result for such short workouts.
One important detail is often forgotten: the original Tabata intervals were performed at an extremely high, near-maximal intensity. A relaxed 20 seconds of jumping jacks is a good workout, but it isn't the same thing.
Popular interval formats
| Format | Work : rest | Best for |
|---|---|---|
| 30/30 | 1 : 1 | Beginners – equal rest makes it manageable |
| 40/20 | 2 : 1 | Intermediate circuits of 10–15 minutes |
| 45/15 | 3 : 1 | Experienced exercisers, strength-endurance circuits |
| Tabata 20/10 | 2 : 1, 8 rounds | Short, maximal effort bursts |
| EMOM | Reps + remaining time | Strength or skill work – do a set number of reps at the start of every minute and rest for what's left |
The more rest you have compared with work, the harder you can push each interval. If you can't keep good form until the end of a round, give yourself more rest or choose an easier exercise.
Sample workouts (no equipment)
Always warm up first for 5–10 minutes with light jogging on the spot, arm circles, leg swings and a few easy squats.
Beginner: 30/30 × 10 (10 minutes)
Alternate these five exercises, twice through: jumping jacks, bodyweight squats, knee push-ups (or wall push-ups), marching high knees, and a plank. Work steadily – you should be breathing hard but able to say a few words.
Classic Tabata (about 4 minutes)
Pick one exercise – for example fast squat jumps, burpees, or sprinting on the spot – and do 8 rounds of 20 seconds all-out with 10 seconds rest. It should feel very hard by round 5. If you're new to exercise, choose a lower-impact move like fast step-ups or squats without the jump.
Intermediate circuit: 40/20 × 12 (12 minutes)
Three times through: mountain climbers, reverse lunges, push-ups, and skater hops. Rest for two minutes, then repeat once more if you feel good.
Finish every session with 5 minutes of easy walking and stretching.
How hard should it feel?
A simple way to judge intensity is a 1–10 effort scale, where 1 is sitting still and 10 is the hardest effort you can imagine:
- Beginner intervals: about 6–7 out of 10 – hard, but you could speak a short sentence.
- Typical HIIT: about 8 out of 10 – only a word or two is possible.
- True Tabata: 9–10 out of 10 – you couldn't continue much beyond 20 seconds.
How often should you do HIIT?
Because it is intense, 2–3 HIIT sessions a week, with lighter activity or rest days in between, is plenty for most people. The World Health Organization recommends that adults do at least 150–300 minutes of moderate activity, or 75–150 minutes of vigorous activity, each week, plus muscle-strengthening activities on two or more days. HIIT sessions count towards the vigorous minutes, but walking, cycling, sport and strength training all matter too.
Tips for getting the most out of intervals
- Use a timer that beeps, so you can focus on the exercise instead of watching a clock. Fullscreen mode lets you see it from across the room.
- Record your reps in each round. Trying to beat your total next week is a great motivator.
- Progress slowly: add rounds, shorten rest, or choose a harder exercise – but only one change at a time.
- Sleep and eat well. Recovery is when your body actually gets fitter.
Frequently asked questions
How long is a Tabata workout?
One Tabata set is 8 rounds of 20 seconds of work and 10 seconds of rest – about 4 minutes. Many workouts include 2–4 Tabata sets with a minute of rest between them.
Is HIIT good for beginners?
Yes, if you start gently. Begin with 30 seconds of work and 30 seconds of rest at moderate effort, and build up over a few weeks.
How many times a week should I do HIIT?
Two or three sessions a week, with lighter days in between, is enough for most people.
What is EMOM?
EMOM means "every minute on the minute". You start a set of exercises at the beginning of each minute and rest for whatever time remains before the next minute begins.