{"id":48080,"date":"2026-10-26T04:24:15","date_gmt":"2026-10-26T04:24:15","guid":{"rendered":"https:\/\/www.worldclock.com\/hen-gio-ngat-quang\/"},"modified":"2026-10-26T04:24:15","modified_gmt":"2026-10-26T04:24:15","slug":"hen-gio-ngat-quang","status":"publish","type":"page","link":"https:\/\/www.worldclock.com\/vi\/hen-gio-ngat-quang\/","title":{"rendered":"H\u1eb9n gi\u1edd ng\u1eaft qu\u00e3ng (HIIT &#038; 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\/vi\/\">\u0110\u1ed3ng h\u1ed3 th\u1ebf gi\u1edbi<\/a><\/li><li><a href=\"https:\/\/www.worldclock.com\/vi\/cong-cu\/\">C\u00f4ng c\u1ee5 th\u1eddi gian<\/a><\/li><li><span aria-current=\"page\">H\u1eb9n gi\u1edd ng\u1eaft qu\u00e3ng (HIIT &amp; Tabata)<\/span><\/li><\/ol><\/nav><p class=\"wc-eyebrow\"><span aria-hidden=\"true\">\ud83c\udfcb\ufe0f<\/span> C\u00f4ng c\u1ee5 mi\u1ec5n ph\u00ed<\/p><h1 class=\"wc-thero__title\">H\u1eb9n gi\u1edd ng\u1eaft qu\u00e3ng (HIIT &amp; Tabata)<\/h1><p class=\"wc-thero__lead\">Kho\u1ea3ng t\u1eadp v\u00e0 ngh\u1ec9 cho HIIT, Tabata v\u00e0 t\u1eadp luy\u1ec7n v\u00f2ng tr\u00f2n \u2013 s\u1ed1 v\u00f2ng, s\u1ed1 hi\u1ec7p, ti\u1ebfng b\u00edp v\u00e0 m\u00e0n h\u00ecnh l\u1edbn, d\u1ec5 \u0111\u1ecdc.<\/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>S\u1eb5n s\u00e0ng<\/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 B\u1eaft \u0111\u1ea7u<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-skip>\u23ed B\u1ecf qua<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-reset>\u21ba \u0110\u1eb7t l\u1ea1i<\/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>Chu\u1ea9n b\u1ecb (gi\u00e2y)<\/span><input type=\"number\" min=\"0\" max=\"120\" value=\"10\" data-prep><\/label><label class=\"wc-field\"><span>T\u1eadp (gi\u00e2y)<\/span><input type=\"number\" min=\"1\" max=\"3600\" value=\"20\" data-work><\/label><label class=\"wc-field\"><span>Ngh\u1ec9 (gi\u00e2y)<\/span><input type=\"number\" min=\"0\" max=\"3600\" value=\"10\" data-rest><\/label><label class=\"wc-field\"><span>S\u1ed1 v\u00f2ng<\/span><input type=\"number\" min=\"1\" max=\"99\" value=\"8\" data-rounds><\/label><label class=\"wc-field\"><span>S\u1ed1 hi\u1ec7p<\/span><input type=\"number\" min=\"1\" max=\"20\" value=\"1\" data-sets><\/label><label class=\"wc-field\"><span>Ngh\u1ec9 gi\u1eefa c\u00e1c hi\u1ec7p (gi\u00e2y)<\/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 v\u00e0 t\u1eadp luy\u1ec7n v\u00f2ng tr\u00f2n<\/h2><p><strong>Tabata<\/strong> g\u1ed3m 20 gi\u00e2y g\u1eafng s\u1ee9c t\u1ed1i \u0111a, sau \u0111\u00f3 ngh\u1ec9 10 gi\u00e2y, l\u1eb7p l\u1ea1i 8 l\u1ea7n \u2013 t\u1ed5ng c\u1ed9ng b\u1ed1n ph\u00fat. <strong>HIIT<\/strong> (t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao ng\u1eaft qu\u00e3ng) th\u01b0\u1eddng d\u00f9ng th\u1eddi gian t\u1eadp d\u00e0i h\u01a1n, ch\u1eb3ng h\u1ea1n t\u1eadp 40 gi\u00e2y v\u00e0 ngh\u1ec9 20 gi\u00e2y. V\u1edbi <strong>EMOM<\/strong> (m\u1ed7i ph\u00fat m\u1ed9t l\u1ea7n), b\u1ea1n b\u1eaft \u0111\u1ea7u m\u1ed9t lo\u1ea1t \u0111\u1ed9ng t\u00e1c v\u00e0o \u0111\u1ea7u m\u1ed7i ph\u00fat v\u00e0 ngh\u1ec9 trong th\u1eddi gian c\u00f2n l\u1ea1i.<\/p><p>H\u1eb9n gi\u1edd ph\u00e1t ti\u1ebfng b\u00edp trong ba gi\u00e2y cu\u1ed1i c\u1ee7a m\u1ed7i kho\u1ea3ng v\u00e0 hi\u1ec3n th\u1ecb th\u1eddi gian t\u1eadp m\u00e0u xanh l\u00e1, th\u1eddi gian ngh\u1ec9 m\u00e0u xanh d\u01b0\u01a1ng, n\u00ean b\u1ea1n c\u00f3 th\u1ec3 theo d\u00f5i t\u1eeb \u0111\u1ea7u kia c\u0103n ph\u00f2ng. H\u00e3y d\u00f9ng ch\u1ebf \u0111\u1ed9 to\u00e0n m\u00e0n h\u00ecnh tr\u00ean \u0111i\u1ec7n tho\u1ea1i ho\u1eb7c TV.<\/p><\/div><\/section><section class=\"wc-section wc-faq\"><h2>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2><details><summary>B\u00e0i t\u1eadp Tabata l\u00e0 g\u00ec?<\/summary><p>Tabata l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao ng\u1eaft qu\u00e3ng: 8 v\u00f2ng, m\u1ed7i v\u00f2ng g\u1ed3m 20 gi\u00e2y g\u1eafng s\u1ee9c t\u1ed1i \u0111a v\u00e0 10 gi\u00e2y ngh\u1ec9, k\u00e9o d\u00e0i \u0111\u00fang 4 ph\u00fat.<\/p><\/details><details><summary>T\u00f4i c\u00f3 th\u1ec3 d\u00f9ng h\u1eb9n gi\u1edd ng\u1eaft qu\u00e3ng cho ch\u1ea1y b\u1ed9 ho\u1eb7c \u0111\u1ea5m b\u1ed1c kh\u00f4ng?<\/summary><p>C\u00f3. \u0110\u1eb7t th\u1eddi gian t\u1eadp v\u00e0 ngh\u1ec9 t\u00f9y \u00fd \u2013 v\u00ed d\u1ee5 hi\u1ec7p 3 ph\u00fat, ngh\u1ec9 1 ph\u00fat cho \u0111\u1ea5m b\u1ed1c, ho\u1eb7c ch\u1ea1y 1 ph\u00fat xen k\u1ebd \u0111i b\u1ed9 90 gi\u00e2y.<\/p><\/details><\/section><section class=\"wc-section wc-tools-grid\"><div class=\"wc-section__head\"><h2>Th\u00eam c\u00f4ng c\u1ee5 th\u1eddi gian mi\u1ec5n ph\u00ed<\/h2><a href=\"https:\/\/www.worldclock.com\/vi\/cong-cu\/\">T\u1ea5t c\u1ea3 c\u00f4ng c\u1ee5 \u2192<\/a><\/div><div class=\"wc-toolcards\"><a class=\"wc-toolcard wc-toolcard--onlineclock\" href=\"https:\/\/www.worldclock.com\/vi\/dong-ho-truc-tuyen\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd50<\/span><span class=\"wc-toolcard__name\">\u0110\u1ed3ng h\u1ed3 tr\u1ef1c tuy\u1ebfn<\/span><span class=\"wc-toolcard__desc\">\u0110\u1ed3ng h\u1ed3 to\u00e0n m\u00e0n h\u00ecnh c\u00f3 gi\u00e2y.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--myclock\" href=\"https:\/\/www.worldclock.com\/vi\/dong-ho-the-gioi-cua-toi\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd70\ufe0f<\/span><span class=\"wc-toolcard__name\">\u0110\u1ed3ng h\u1ed3 th\u1ebf gi\u1edbi c\u1ee7a t\u00f4i<\/span><span class=\"wc-toolcard__desc\">B\u1ea3ng \u0111\u1ed3ng h\u1ed3 nhi\u1ec1u th\u00e0nh ph\u1ed1 c\u1ee7a ri\u00eang b\u1ea1n.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--alarm\" href=\"https:\/\/www.worldclock.com\/vi\/dong-ho-bao-thuc\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f0<\/span><span class=\"wc-toolcard__name\">\u0110\u1ed3ng h\u1ed3 b\u00e1o th\u1ee9c tr\u1ef1c tuy\u1ebfn<\/span><span class=\"wc-toolcard__desc\">B\u00e1o th\u1ee9c mi\u1ec5n ph\u00ed tr\u00ean tr\u00ecnh duy\u1ec7t.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--timer\" href=\"https:\/\/www.worldclock.com\/vi\/hen-gio-truc-tuyen\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f2\ufe0f<\/span><span class=\"wc-toolcard__name\">H\u1eb9n gi\u1edd tr\u1ef1c tuy\u1ebfn<\/span><span class=\"wc-toolcard__desc\">H\u1eb9n gi\u1edd \u0111\u1ebfm ng\u01b0\u1ee3c c\u00f3 chu\u00f4ng b\u00e1o.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--stopwatch\" href=\"https:\/\/www.worldclock.com\/vi\/dong-ho-bam-gio\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f1\ufe0f<\/span><span class=\"wc-toolcard__name\">\u0110\u1ed3ng h\u1ed3 b\u1ea5m gi\u1edd tr\u1ef1c tuy\u1ebfn<\/span><span class=\"wc-toolcard__desc\">\u0110\u1ed3ng h\u1ed3 b\u1ea5m gi\u1edd c\u00f3 t\u00ednh v\u00f2ng.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--countdown\" href=\"https:\/\/www.worldclock.com\/vi\/dem-nguoc\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f3<\/span><span class=\"wc-toolcard__name\">\u0110\u1ed3ng h\u1ed3 \u0111\u1ebfm ng\u01b0\u1ee3c<\/span><span class=\"wc-toolcard__desc\">\u0110\u1ebfm ng\u01b0\u1ee3c \u0111\u1ebfn ng\u00e0y l\u1ec5 v\u00e0 s\u1ef1 ki\u1ec7n c\u1ee7a b\u1ea1n.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--chess\" href=\"https:\/\/www.worldclock.com\/vi\/dong-ho-co-vua\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u265f\ufe0f<\/span><span class=\"wc-toolcard__name\">\u0110\u1ed3ng h\u1ed3 c\u1edd vua<\/span><span class=\"wc-toolcard__desc\">\u0110\u1ed3ng h\u1ed3 thi \u0111\u1ea5u cho hai ng\u01b0\u1eddi.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--widget\" href=\"https:\/\/www.worldclock.com\/vi\/widget-dong-ho\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83e\udde9<\/span><span class=\"wc-toolcard__name\">Widget \u0111\u1ed3ng h\u1ed3 cho website<\/span><span class=\"wc-toolcard__desc\">Nh\u00fang \u0111\u1ed3ng h\u1ed3 tr\u1ef1c ti\u1ebfp v\u00e0o trang web.<\/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-48080","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\/vi\/author\/clocker\/"},"comment_info":"","_links":{"self":[{"href":"https:\/\/www.worldclock.com\/vi\/wp-json\/wp\/v2\/pages\/48080","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.worldclock.com\/vi\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.worldclock.com\/vi\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/vi\/wp-json\/wp\/v2\/comments?post=48080"}],"version-history":[{"count":0,"href":"https:\/\/www.worldclock.com\/vi\/wp-json\/wp\/v2\/pages\/48080\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.worldclock.com\/vi\/wp-json\/wp\/v2\/media?parent=48080"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}