Guide
What is a Tabata timer? →
Understand the idea behind this workout.
WF-06 / HIIT and intervals
Classic Tabata Workout Example
Eight 20-second work intervals, seven 10-second rests and a 10-second Get Ready step: a four-minute Tabata-style example.
Before you start
Who this workout is for.
For someone who wants a concrete example of the 20/10 × 8 timing structure. Choose movements and effort appropriate for your experience.
A 10-second Get Ready step, eight 20-second work intervals and seven 10-second rests total exactly 4 minutes. Warm up and cool down separately.
The complete routine
Follow it step by step.
Use the sequence below as a complete workout. Rest and transition steps are included where they affect the timing.
Once
Get ready
- Get Ready10 seconds
Once
Classic 20/10 set
Eight alternating work intervals with 10 seconds of rest between them. No rest follows the last interval.
- High Knees20 seconds
- Rest10 seconds
- Squat20 seconds
- Rest10 seconds
- High Knees20 seconds
- Rest10 seconds
- Squat20 seconds
- Rest10 seconds
- High Knees20 seconds
- Rest10 seconds
- Squat20 seconds
- Rest10 seconds
- High Knees20 seconds
- Rest10 seconds
- Squat20 seconds
Make it work for you
Useful instructions, no guesswork.
Tip 01
The 4-minute label includes the 10-second Get Ready step and seven rests between eight work intervals.
Tip 02
Start with a movement and effort level you can control.
Tip 03
Warm up and cool down outside this four-minute example.
Run it in CrazyFit
Let the app handle the sequence.
CrazyFit handles the repeated 20/10 work/rest sequence and can provide audio cues. This is one workout pattern the app supports; CrazyFit also builds and runs broader mixed workouts.
You can follow this routine manually, or build it in CrazyFit and let the app guide the steps.
Try this workout on Google Play
Ready when you are
Your workout, your way.
CrazyFit helps you build, run and track routines like this one.
Try CrazyFit on Google Play