By Dr. Izumi Tabata · Intermediate · 4× / week · Ongoing · Minimal gear
Maximal conditioning in 4 min
The original high-intensity interval protocol: 20 seconds all-out, 10 seconds rest, repeated eight times — four minutes per exercise. Pick one or two movements and go as hard as is safe.
| Air Squat / Burpee | 20s on / 10s off × 8 |
| Rest | 1–2 min |
| Mountain Climber / Row | 20s on / 10s off × 8 |
Source: Dr. Izumi Tabata — learn more
QuarkFit is an AI fitness app that scores your workout form 0–100 from a 20-second video, pinpoints mistakes to the second, and counts your reps, range of motion and tempo on-device. Run Tabata Protocol and film a set to make sure every rep is dialed in.
Open QuarkFit — freePlans are for reference. Train within your limits and consult a professional if injured.