{"id":35128,"date":"2026-10-24T10:24:08","date_gmt":"2026-10-24T10:24:08","guid":{"rendered":"https:\/\/www.worldclock.com\/temporizador-de-intervalos\/"},"modified":"2026-10-24T10:24:08","modified_gmt":"2026-10-24T10:24:08","slug":"temporizador-de-intervalos","status":"publish","type":"page","link":"https:\/\/www.worldclock.com\/pt\/temporizador-de-intervalos\/","title":{"rendered":"Temporizador de intervalos (HIIT e Tabata)"},"content":{"rendered":"<div class=\"wc wc-tool-page wc-tool-page--interval\"><header class=\"wc-thero\"><div class=\"wc-thero__text\"><nav class=\"wc-crumbs\" aria-label=\"Breadcrumb\"><ol><li><a href=\"https:\/\/www.worldclock.com\/pt\/\">Rel\u00f3gio Mundial<\/a><\/li><li><a href=\"https:\/\/www.worldclock.com\/pt\/ferramentas\/\">Ferramentas de Hor\u00e1rio<\/a><\/li><li><span aria-current=\"page\">Temporizador de intervalos (HIIT e Tabata)<\/span><\/li><\/ol><\/nav><p class=\"wc-eyebrow\"><span aria-hidden=\"true\">\ud83c\udfcb\ufe0f<\/span> Ferramenta gratuita<\/p><h1 class=\"wc-thero__title\">Temporizador de intervalos (HIIT e Tabata)<\/h1><p class=\"wc-thero__lead\">Intervalos de exerc\u00edcio e descanso para HIIT, Tabata e treino em circuito \u2013 rodadas, s\u00e9ries, bipes e um display grande e f\u00e1cil de ler.<\/p><\/div><\/header><div class=\"wc-tool\"><div class=\"wc-int\" data-wc-tool=\"interval\"><div class=\"wc-int__display\" data-display><p class=\"wc-int__phase\" data-phase>Pronto<\/p><p class=\"wc-int__v\" data-v>00:20<\/p><p class=\"wc-int__meta\" data-meta><\/p><div class=\"wc-int__bar\"><span data-bar><\/span><\/div><\/div><div class=\"wc-timer__btns\"><button type=\"button\" class=\"wc-btn wc-btn--big\" data-start>\u25b6 Iniciar<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-skip>\u23ed Pular<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-reset>\u21ba Zerar<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-fs>\u26f6<\/button><\/div><div class=\"wc-chips\" data-presets><button type=\"button\" class=\"wc-chip\" data-preset=\"10,20,10,8,1\">Tabata<\/button><button type=\"button\" class=\"wc-chip\" data-preset=\"10,40,20,10,1\">HIIT 40\/20<\/button><button type=\"button\" class=\"wc-chip\" data-preset=\"10,30,30,10,1\">30\/30<\/button><button type=\"button\" class=\"wc-chip\" data-preset=\"10,60,0,10,1\">EMOM 10<\/button><button type=\"button\" class=\"wc-chip\" data-preset=\"10,45,15,6,3\">Circuit 3\u00d7<\/button><\/div><div class=\"wc-tbar wc-int__set\"><label class=\"wc-field\"><span>Prepara\u00e7\u00e3o (s)<\/span><input type=\"number\" min=\"0\" max=\"120\" value=\"10\" data-prep><\/label><label class=\"wc-field\"><span>Exerc\u00edcio (s)<\/span><input type=\"number\" min=\"1\" max=\"3600\" value=\"20\" data-work><\/label><label class=\"wc-field\"><span>Descanso (s)<\/span><input type=\"number\" min=\"0\" max=\"3600\" value=\"10\" data-rest><\/label><label class=\"wc-field\"><span>Rodadas<\/span><input type=\"number\" min=\"1\" max=\"99\" value=\"8\" data-rounds><\/label><label class=\"wc-field\"><span>S\u00e9ries<\/span><input type=\"number\" min=\"1\" max=\"20\" value=\"1\" data-sets><\/label><label class=\"wc-field\"><span>Descanso entre s\u00e9ries (s)<\/span><input type=\"number\" min=\"0\" max=\"600\" value=\"60\" data-setrest><\/label><\/div><p class=\"wc-tnote\" data-total><\/p><\/div><\/div><section class=\"wc-section wc-tool-info\"><div class=\"wc-prose\"><h2>HIIT, Tabata e treino em circuito<\/h2><p><strong>Tabata<\/strong> s\u00e3o 20 segundos de esfor\u00e7o m\u00e1ximo seguidos de 10 segundos de descanso, repetidos 8 vezes \u2013 quatro minutos no total. O <strong>HIIT<\/strong> (treino intervalado de alta intensidade) costuma usar per\u00edodos de exerc\u00edcio mais longos, como 40 segundos de esfor\u00e7o e 20 de descanso. No <strong>EMOM<\/strong> (every minute on the minute, \u201ca cada minuto\u201d) voc\u00ea come\u00e7a uma s\u00e9rie de repeti\u00e7\u00f5es no in\u00edcio de cada minuto e descansa o tempo que sobrar.<\/p><p>O temporizador apita nos \u00faltimos tr\u00eas segundos de cada intervalo e mostra o exerc\u00edcio em verde e o descanso em azul, para voc\u00ea acompanhar de qualquer canto da sala. Use a tela cheia no celular ou na TV.<\/p><\/div><\/section><section class=\"wc-section wc-faq\"><h2>Perguntas frequentes<\/h2><details><summary>O que \u00e9 um treino Tabata?<\/summary><p>Tabata \u00e9 uma forma de treino intervalado de alta intensidade: 8 rodadas de 20 segundos de esfor\u00e7o m\u00e1ximo e 10 segundos de descanso, que levam exatamente 4 minutos.<\/p><\/details><details><summary>Posso usar o temporizador de intervalos para corrida ou boxe?<\/summary><p>Sim. Defina qualquer tempo de exerc\u00edcio e descanso \u2013 por exemplo, rounds de 3 minutos com 1 minuto de descanso para boxe, ou 1 minuto de corrida com 90 segundos de caminhada.<\/p><\/details><\/section><section class=\"wc-section wc-tools-grid\"><div class=\"wc-section__head\"><h2>Mais ferramentas de hor\u00e1rio gratuitas<\/h2><a href=\"https:\/\/www.worldclock.com\/pt\/ferramentas\/\">Todas as ferramentas \u2192<\/a><\/div><div class=\"wc-toolcards\"><a class=\"wc-toolcard wc-toolcard--onlineclock\" href=\"https:\/\/www.worldclock.com\/pt\/relogio-online\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd50<\/span><span class=\"wc-toolcard__name\">Rel\u00f3gio online<\/span><span class=\"wc-toolcard__desc\">Rel\u00f3gio em tela cheia com segundos.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--myclock\" href=\"https:\/\/www.worldclock.com\/pt\/meu-relogio-mundial\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd70\ufe0f<\/span><span class=\"wc-toolcard__name\">Meu Rel\u00f3gio Mundial<\/span><span class=\"wc-toolcard__desc\">O seu painel de rel\u00f3gios de v\u00e1rias cidades.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--alarm\" href=\"https:\/\/www.worldclock.com\/pt\/despertador-online\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f0<\/span><span class=\"wc-toolcard__name\">Despertador Online<\/span><span class=\"wc-toolcard__desc\">Alarme gr\u00e1tis no seu navegador.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--timer\" href=\"https:\/\/www.worldclock.com\/pt\/temporizador-online\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f2\ufe0f<\/span><span class=\"wc-toolcard__name\">Temporizador Online<\/span><span class=\"wc-toolcard__desc\">Temporizador com alarme.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--stopwatch\" href=\"https:\/\/www.worldclock.com\/pt\/cronometro-online\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f1\ufe0f<\/span><span class=\"wc-toolcard__name\">Cron\u00f4metro Online<\/span><span class=\"wc-toolcard__desc\">Cron\u00f4metro com tempos de volta.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--countdown\" href=\"https:\/\/www.worldclock.com\/pt\/contagem-regressiva\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f3<\/span><span class=\"wc-toolcard__name\">Contagem Regressiva<\/span><span class=\"wc-toolcard__desc\">Contagens regressivas para feriados e seus eventos.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--chess\" href=\"https:\/\/www.worldclock.com\/pt\/relogio-de-xadrez\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u265f\ufe0f<\/span><span class=\"wc-toolcard__name\">Rel\u00f3gio de xadrez<\/span><span class=\"wc-toolcard__desc\">Rel\u00f3gio de jogo para dois jogadores.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--widget\" href=\"https:\/\/www.worldclock.com\/pt\/widget-de-relogio\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83e\udde9<\/span><span class=\"wc-toolcard__name\">Widget de Rel\u00f3gio para Sites<\/span><span class=\"wc-toolcard__desc\">Coloque um rel\u00f3gio ao vivo no seu site.<\/span><\/a><\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":"","bs_cache_bypass_cache":0,"bs_cache_related_page":0},"class_list":["post-35128","page","type-page","status-publish","hentry"],"acf":[],"taxonomy_info":[],"featured_image_src_large":false,"author_info":{"display_name":"clocker","author_link":"https:\/\/www.worldclock.com\/pt\/author\/clocker\/"},"comment_info":"","_links":{"self":[{"href":"https:\/\/www.worldclock.com\/pt\/wp-json\/wp\/v2\/pages\/35128","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.worldclock.com\/pt\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.worldclock.com\/pt\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/pt\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/pt\/wp-json\/wp\/v2\/comments?post=35128"}],"version-history":[{"count":0,"href":"https:\/\/www.worldclock.com\/pt\/wp-json\/wp\/v2\/pages\/35128\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.worldclock.com\/pt\/wp-json\/wp\/v2\/media?parent=35128"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}