बॉक्सिंग, HIIT, Tabata, CrossFit और सर्किट ट्रेनिंग के लिए मुफ़्त वर्कआउट इंटरवल टाइमर

Standard boxing gym session — rope, shadow, bag, core finisher. Three-minute rounds with 60-second rest, the amateur format used worldwide.

• Get Ready15s
• Jump Rope3m × 2 · 1m rest
• Shadow Boxing3m × 2 · 1m rest
• Heavy Bag3m × 3 · 1m rest
• Core Finisher45s × 3 · 15s rest

Dynamic warmup → 10-round EMOM strength → 8-min AMRAP couplet → core finisher → mobility cooldown. Hits all three energy systems in order.

• Dynamic Warmup5m
• EMOM Strength1m × 10
• Transition1m
• AMRAP Couplet8m
• Catch Your Breath1m
• Core Finisher45s × 3 · 15s rest
• Mobility Cooldown3m

Four Tabata blocks (8 rounds of 20s / 10s) separated by active recovery. The original McMaster 1996 protocol, still the most studied HIIT format.

• Dynamic Warmup5m
• Tabata 1 — Jump Squats20s × 8 · 10s rest
• Active Recovery1m
• Tabata 2 — Push-ups20s × 8 · 10s rest
• Active Recovery1m
• Tabata 3 — Mountain Climbers20s × 8 · 10s rest
• Active Recovery1m
• Tabata 4 — Burpees20s × 8 · 10s rest
• Cooldown & Stretch6m