Tabata Circuit Builder
20 seconds all-out, 10 seconds rest, 8 rounds per movement. Brutal in four minutes.
Why Tabata?
Developed by Dr. Izumi Tabata in 1996 for Japan's national speed skating team, the original protocol — 20s max effort / 10s rest × 8 rounds — produced bigger aerobic and anaerobic gains than an hour of steady cardio. CrossFit and HIIT communities adopted it because four minutes of true Tabata builds engine and grit at the same time. The catch: the work intervals have to be genuinely all-out.
Your equipment
Session length: 20 min
~5 min per block (4 min work + 1 min transition).
How to run it
- Set a Tabata timer (20s / 10s × 8 rounds).
- Pick a movement; go all-out for each 20s window.
- Rest ~1 minute between blocks, then move to the next.
- Score = lowest rep count across the 8 rounds.
Pick your equipment, hit generate.
We'll build a circuit you can run with a Tabata timer.