Interval training schemes: Tabata, EMOM, AMRAP and more

This guide explains the common interval training schemes, how long each one takes and how to run it on aTimer with the Repeat option. A browser timer is easier to read from across a garage or living room than a phone propped against a water bottle. Also searched as HIIT interval schemes, work rest ratios, interval workout timing.

Schemes at a glance

Scheme	Work	Rest	Rounds	Total	aTimer set-up
Tabata	20 s	10 s	8	4 min	10 s + Repeat, count two beeps work, one rest
EMOM	Task	Rest of the minute	10–20	10–20 min	60 second timer + Repeat
AMRAP	Continuous	None	As many as possible	10–20 min	10 minute timer or 20 minute timer
30/30	30 s	30 s	10–20	10–20 min	30 second timer + Repeat, alternate each beep
40/20	40 s	20 s	8–15	8–15 min	20 s + Repeat, two beeps work, one rest
45/15	45 s	15 s	8–12	8–12 min	15 s + Repeat, three beeps work, one rest
Sprints 1:2	30 s	60 s	6–10	9–15 min	30 s + Repeat, one beep work, two rest

Tabata

The original protocol from Izumi Tabata's 1996 study used eight rounds of 20 seconds at very high intensity with 10 seconds of rest, four minutes in total. It only works as intended if the 20 seconds are genuinely all-out. If you can hold a conversation, it is a 20/10 interval session, not Tabata. Use the Tabata timer page for the preset.

EMOM: every minute on the minute

Start a set task at the top of each minute, such as 10 kettlebell swings or 5 burpees, and rest for whatever remains. Faster work earns more rest. Pick a task that takes 30 to 45 seconds so the rest never disappears. Set 60 seconds with Repeat and start the next set at every beep.

AMRAP: as many rounds as possible

Choose a short circuit, fix a time such as 10 or 20 minutes, and repeat the circuit until the alarm. Write down your round count so you have a number to beat next time. No Repeat needed here, just a single countdown with a loud alarm.

Fixed work-to-rest ratios

A ratio of 1:1 like 30/30 is the gentlest entry point and suits bodyweight circuits. Ratios of 2:1 such as 40/20 or 3:1 such as 45/15 push harder and suit people with some conditioning. For true sprints, flip the ratio to 1:2 or even 1:3 so each effort stays fast. The HIIT timer page loads a 40-second preset.

HIIT vs SIT

High-intensity interval training (HIIT) usually means hard but sustainable efforts, around 80 to 95 percent of maximum heart rate, for 30 seconds to several minutes. Sprint interval training (SIT) means short maximal efforts of 10 to 30 seconds with long recoveries. SIT needs longer rests and fewer rounds, and it is harder on the body, so it belongs later in a training plan.

Running work/rest intervals with one timer

aTimer runs one length at a time. For schemes with different work and rest lengths, set the shorter unit and count beeps. For 40/20, set 20 seconds with Repeat: two beeps of work, one beep of rest. For 45/15, set 15 seconds: three beeps of work, one of rest. Each round runs a second or so longer than the set time because Repeat pauses briefly after the alarm. For most workouts that extra second does not matter. The interval timer and repeat timer pages walk through the same workflow.

Warm-up, cool-down and progression

Warm up for 5 minutes with easy movement before any interval work. Run a 5 minute timer.
Start with fewer rounds than the table shows and add one each week.
Keep one rest day between hard sessions. Soreness that lasts more than two days means you did too much.
Cool down with 3 to 5 minutes of walking and light stretching.

This is general fitness information, not medical advice. Check with a healthcare provider before starting high-intensity exercise, especially if you have a heart condition or are returning from injury.

Try it

Load the Tabata timer for the classic four minutes, the interval timer for custom rounds, or the workout timer for a full session.

Frequently asked questions

How do I run 20 seconds on and 10 seconds off with one timer?

Set 10 seconds and tick Repeat. Work through two beeps, rest for one, and count eight work intervals. Each round runs a second or so longer than the set time because of the restart gap.

Is Tabata the same as HIIT?

Tabata is one specific HIIT protocol: eight rounds of 20 seconds of all-out effort with 10 seconds of rest. HIIT is the broader category and includes gentler ratios such as 30/30 or 40/20.

How many interval sessions per week are safe?

Two or three hard sessions a week with easy days between them is the usual guidance for healthy adults. Beginners should start with one and build up.