Version 0.1.0
Tabata
Your moves. Your work and rest.
Your session
Choose your blocks and exercises. Work and rest stay clearly separated by music fades and a signal.
1. Warm-up walk
1 min — 5 min
2. Warm-up mobility
20 sec — 1 min · applies to every selected movement
3. Tabata exercises
4. Cool-down & stretching
1 min — 5 min
20 sec — 1 min · applies to every selected movement
Easier and harder options are in the exercise guide. Burpee has its own announcement.
The 20/10 preset selects eight balanced work slots, including both sides. It is demanding timing, not a requirement to work maximally. Optional preparation and cool-down blocks are selected above.
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Choose your session above
Read the movement instructions before starting.
Music by DJ GABO. Keep this page visible while training. The browser pauses the session when you switch away or lock the screen.
Find a suitable starting level
02 / A starting point, not a score to chase
Your two-minute training check.
Answer from recent experience; do not perform a maximum-effort test. This is a simple planning guide, not a validated fitness assessment or medical clearance.
Stop exercise for pain, dizziness, chest discomfort or unusual breathlessness. Severe or ongoing symptoms need urgent medical help. Existing conditions, pregnancy or uncertainty about suitability call for individual advice.
05 / Movement library
16 moves. Room to progress.
Move within a comfortable range, breathe throughout and stop a set when your form changes. These cues support practice; they are not a substitute for individual coaching.
Keep the week sustainable.
Use easy movement between demanding sessions. Repeat a manageable routine before adding volume. Progress one variable at a time; jumping variations are optional, not a requirement.
Plan your sleep and recovery → · Support training with food →
Guidance: CDC adult activity recommendations · CDC talk test · ACSM interval training overview. Bedscape presets are editorial examples for generally healthy adults, not validated prescriptions.