High intensity interval training (HIIT), also called high intensity intermittent exercise (Hiie) or interval speed training, which is used in Tabata, is an enhanced form of interval training, an exercise strategy alternating periods of intense short anaerobic exercise with periods of less intense recovery. HIIT is a form of cardiovascular exercise. Typical HIIT sessions can range from 9-20 minutes. These short, intense workouts provide improved athletic ability and condition, improved glucose metabolism and improved fat burning.

HIIT session consists of a warm-up exercise period, followed by six to twelve repetitions of high-intensity exercise, separated by medium-intensity exercise, and ending with a cool-down exercise period. High-intensity exercise should be done at near maximum intensity. The medium exercise should be approximately 50% intensity. The number of repetitions and the duration of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and no more than twenty.

There is no specific formula for HIIT. Depending on your level of cardiovascular development, the moderate level intensity can be as slow as walking.
The original protocol set a 2:1 ratio of work for recovery periods, for example, 20-40 seconds of hard sprinting alternated with 10-20 seconds of jogging or walking. And also different exercises as done in Tabata.

HIIT and Tabata is considered to be an excellent way to maximize a workout that is limited in time.

Due to the exercise intensity of this type of training is not for everyone. You should consult with:
- Health physician to determine if you are able to perform such exercises.
- Professional trainer to create exercise program for you.

You can use this application for workouts such as: Tabata, crossfit, boxing, fartlek, kettlebell, jump ropes, meditation, yoga and other fitness exercises that could use the timer.