The short answer
- Tabata (20 s on / 10 s off × 8): four minutes, as hard as you can. Best for short, explosive moves and people who already train regularly.
- HIIT (for example 40/20 or 30/30): longer intervals at a hard but repeatable pace. The most flexible option and the easiest place to start.
- EMOM (every minute on the minute): a fixed amount of work at the top of each minute, rest for the remainder. Great for strength and skill work with good form.
Where Tabata comes from
The protocol is named after Dr. Izumi Tabata, whose 1996 study had trained athletes ride an exercise bike at a very high intensity (around 170% of their VO₂max) for eight 20-second bouts with 10 seconds of rest. Over six weeks, that four-minute effort improved both aerobic and anaerobic capacity. The key word is intensity: a “Tabata” done at a comfortable pace is simply a short HIIT session.
Side by side
| Tabata | HIIT 40/20 | HIIT 30/30 | EMOM | |
|---|---|---|---|---|
| Work : rest | 2 : 1 | 2 : 1 | 1 : 1 | depends on your pace |
| Effort | maximal | hard | hard | moderate to hard |
| Typical length | 4 min per block | 10–20 min | 10–20 min | 10–20 min |
| Good moves | bike sprints, burpees, jump squats | circuits, kettlebell swings | treadmill, rowing | lifts, pull-ups, skill drills |
| Best for | experienced athletes | most people | beginners | strength and technique |
Three sessions to try
1. Beginner HIIT, 20 minutes
Warm up for 5 minutes. Then use the HIIT 30/30 preset on the interval timer for 10 rounds, rotating squats, push-ups, step-ups and a plank. Cool down for 5 minutes.
2. Double Tabata, 15 minutes
After a thorough warm-up, run the Tabata preset with bike sprints, rest for 2 minutes with a timer, then do a second Tabata block of jump squats. If you can still talk during the work intervals, push harder or switch to HIIT.
3. Strength EMOM, 12 minutes
Set the timer to 60 seconds of work, 0 seconds of rest and 12 rounds. Odd minutes: 8 kettlebell swings. Even minutes: 5 push-ups and 5 goblet squats. The faster you finish, the longer you rest; if the work takes more than about 40 seconds, reduce the reps.
Track your progress
Write down the reps you complete in each round, or time a benchmark such as a 1 km row with the stopwatch every few weeks. Interval training feels hard every time; numbers show whether it is working.
Frequently asked questions
Is Tabata better than HIIT?
Not better, just different. True Tabata is shorter and more intense; HIIT with longer intervals is easier to sustain and suits more people.
How do I set an EMOM on the interval timer?
Set work to 60 seconds, rest to 0 and choose the number of rounds. Each minute starts a new round with a beep.
Can beginners do Tabata?
They can do the 20/10 format at a lower intensity, but a 30/30 HIIT session is usually a better start.
How long should I warm up?
Around 5–10 minutes of easy movement that gradually gets faster, especially before maximal efforts.
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