{"id":62649,"date":"2026-11-08T07:17:43","date_gmt":"2026-11-08T07:17:43","guid":{"rendered":"https:\/\/www.worldclock.com\/jiange-jishiqi\/"},"modified":"2026-11-08T07:17:43","modified_gmt":"2026-11-08T07:17:43","slug":"jiange-jishiqi","status":"publish","type":"page","link":"https:\/\/www.worldclock.com\/zh-tw\/jiange-jishiqi\/","title":{"rendered":"\u9593\u6b47\u8a08\u6642\u5668\uff08HIIT \u8207 Tabata\uff09"},"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\/zh-tw\/\">\u4e16\u754c\u6642\u9418<\/a><\/li><li><a href=\"https:\/\/www.worldclock.com\/zh-tw\/gongju\/\">\u6642\u9593\u5de5\u5177<\/a><\/li><li><span aria-current=\"page\">\u9593\u6b47\u8a08\u6642\u5668\uff08HIIT \u8207 Tabata\uff09<\/span><\/li><\/ol><\/nav><p class=\"wc-eyebrow\"><span aria-hidden=\"true\">\ud83c\udfcb\ufe0f<\/span> \u514d\u8cbb\u5de5\u5177<\/p><h1 class=\"wc-thero__title\">\u9593\u6b47\u8a08\u6642\u5668\uff08HIIT \u8207 Tabata\uff09<\/h1><p class=\"wc-thero__lead\">\u7528\u65bc HIIT\u3001Tabata \u548c\u5faa\u74b0\u8a13\u7df4\u7684\u8a13\u7df4\u8207\u4f11\u606f\u9593\u6b47\u2014\u2014\u8f2a\u6578\u3001\u7d44\u6578\u3001\u63d0\u793a\u97f3\u548c\u5927\u5b57\u578b\u6e05\u6670\u986f\u793a\u3002<\/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>\u5c31\u7dd2<\/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 \u958b\u59cb<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-skip>\u23ed \u8df3\u904e<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-reset>\u21ba \u91cd\u8a2d<\/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>\u6e96\u5099\uff08\u79d2\uff09<\/span><input type=\"number\" min=\"0\" max=\"120\" value=\"10\" data-prep><\/label><label class=\"wc-field\"><span>\u8a13\u7df4\uff08\u79d2\uff09<\/span><input type=\"number\" min=\"1\" max=\"3600\" value=\"20\" data-work><\/label><label class=\"wc-field\"><span>\u4f11\u606f\uff08\u79d2\uff09<\/span><input type=\"number\" min=\"0\" max=\"3600\" value=\"10\" data-rest><\/label><label class=\"wc-field\"><span>\u8f2a\u6578<\/span><input type=\"number\" min=\"1\" max=\"99\" value=\"8\" data-rounds><\/label><label class=\"wc-field\"><span>\u7d44\u6578<\/span><input type=\"number\" min=\"1\" max=\"20\" value=\"1\" data-sets><\/label><label class=\"wc-field\"><span>\u7d44\u9593\u4f11\u606f\uff08\u79d2\uff09<\/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\u3001Tabata \u8207\u5faa\u74b0\u8a13\u7df4<\/h2><p><strong>Tabata<\/strong> \u662f 20 \u79d2\u5168\u529b\u8a13\u7df4\u52a0 10 \u79d2\u4f11\u606f\uff0c\u91cd\u8907 8 \u6b21\u2014\u2014\u5171 4 \u5206\u9418\u3002<strong>HIIT<\/strong>\uff08\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff09\u901a\u5e38\u63a1\u7528\u66f4\u9577\u7684\u8a13\u7df4\u6642\u6bb5\uff0c\u4f8b\u5982\u7df4 40 \u79d2\u3001\u6b47 20 \u79d2\u3002<strong>EMOM<\/strong>\uff08\u6bcf\u5206\u9418\u6574\u9ede\u958b\u59cb\uff09\u662f\u5728\u6bcf\u5206\u9418\u958b\u59cb\u6642\u5b8c\u6210\u4e00\u7d44\u52d5\u4f5c\uff0c\u5269\u9918\u6642\u9593\u7528\u65bc\u4f11\u606f\u3002<\/p><p>\u8a08\u6642\u5668\u6703\u5728\u6bcf\u500b\u9593\u6b47\u7684\u6700\u5f8c\u4e09\u79d2\u767c\u51fa\u63d0\u793a\u97f3\uff0c\u8a13\u7df4\u986f\u793a\u70ba\u7da0\u8272\u3001\u4f11\u606f\u986f\u793a\u70ba\u85cd\u8272\uff0c\u5373\u4f7f\u9694\u8457\u623f\u9593\u4e5f\u80fd\u770b\u6e05\u3002\u53ef\u5728\u624b\u6a5f\u6216\u96fb\u8996\u4e0a\u4f7f\u7528\u5168\u87a2\u5e55\u6a21\u5f0f\u3002<\/p><\/div><\/section><section class=\"wc-section wc-faq\"><h2>\u5e38\u898b\u554f\u984c<\/h2><details><summary>\u4ec0\u9ebc\u662f Tabata \u8a13\u7df4\uff1f<\/summary><p>Tabata \u662f\u4e00\u7a2e\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff1a8 \u8f2a 20 \u79d2\u5168\u529b\u8a13\u7df4\u52a0 10 \u79d2\u4f11\u606f\uff0c\u7e3d\u5171\u6b63\u597d 4 \u5206\u9418\u3002<\/p><\/details><details><summary>\u9593\u6b47\u8a08\u6642\u5668\u53ef\u4ee5\u7528\u65bc\u8dd1\u6b65\u6216\u62f3\u64ca\u55ce\uff1f<\/summary><p>\u53ef\u4ee5\u3002\u53ef\u8a2d\u5b9a\u4efb\u610f\u8a13\u7df4\u548c\u4f11\u606f\u6642\u9577\u2014\u2014\u4f8b\u5982\u62f3\u64ca\u6bcf\u56de\u5408 3 \u5206\u9418\u3001\u4f11\u606f 1 \u5206\u9418\uff0c\u6216\u8dd1 1 \u5206\u9418\u3001\u8d70 90 \u79d2\u3002<\/p><\/details><\/section><section class=\"wc-section wc-tools-grid\"><div class=\"wc-section__head\"><h2>\u66f4\u591a\u514d\u8cbb\u6642\u9593\u5de5\u5177<\/h2><a href=\"https:\/\/www.worldclock.com\/zh-tw\/gongju\/\">\u6240\u6709\u5de5\u5177 \u2192<\/a><\/div><div class=\"wc-toolcards\"><a class=\"wc-toolcard wc-toolcard--onlineclock\" href=\"https:\/\/www.worldclock.com\/zh-tw\/zaixian-shizhong\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd50<\/span><span class=\"wc-toolcard__name\">\u7dda\u4e0a\u6642\u9418<\/span><span class=\"wc-toolcard__desc\">\u5e36\u79d2\u7684\u5168\u87a2\u5e55\u6642\u9418\u3002<\/span><\/a><a class=\"wc-toolcard wc-toolcard--myclock\" href=\"https:\/\/www.worldclock.com\/zh-tw\/wode-shijie-shizhong\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd70\ufe0f<\/span><span class=\"wc-toolcard__name\">\u6211\u7684\u4e16\u754c\u6642\u9418<\/span><span class=\"wc-toolcard__desc\">\u60a8\u5c08\u5c6c\u7684\u591a\u57ce\u5e02\u6642\u9418\u9762\u677f\u3002<\/span><\/a><a class=\"wc-toolcard wc-toolcard--alarm\" href=\"https:\/\/www.worldclock.com\/zh-tw\/zaixian-naozhong\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f0<\/span><span class=\"wc-toolcard__name\">\u7dda\u4e0a\u9b27\u9418<\/span><span class=\"wc-toolcard__desc\">\u700f\u89bd\u5668\u4e2d\u7684\u514d\u8cbb\u9b27\u9418\u3002<\/span><\/a><a class=\"wc-toolcard wc-toolcard--timer\" href=\"https:\/\/www.worldclock.com\/zh-tw\/zaixian-jishiqi\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f2\ufe0f<\/span><span class=\"wc-toolcard__name\">\u7dda\u4e0a\u8a08\u6642\u5668<\/span><span class=\"wc-toolcard__desc\">\u5e36\u9b27\u9234\u7684\u5012\u6578\u8a08\u6642\u5668\u3002<\/span><\/a><a class=\"wc-toolcard wc-toolcard--stopwatch\" href=\"https:\/\/www.worldclock.com\/zh-tw\/zaixian-miaobiao\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f1\ufe0f<\/span><span class=\"wc-toolcard__name\">\u7dda\u4e0a\u78bc\u9336<\/span><span class=\"wc-toolcard__desc\">\u5e36\u8a08\u5708\u529f\u80fd\u7684\u78bc\u9336\u3002<\/span><\/a><a class=\"wc-toolcard wc-toolcard--countdown\" href=\"https:\/\/www.worldclock.com\/zh-tw\/daojishi\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f3<\/span><span class=\"wc-toolcard__name\">\u5012\u6578\u8a08\u6642<\/span><span class=\"wc-toolcard__desc\">\u7bc0\u65e5\u548c\u81ea\u5b9a\u7fa9\u6d3b\u52d5\u5012\u6578\u8a08\u6642\u3002<\/span><\/a><a class=\"wc-toolcard wc-toolcard--chess\" href=\"https:\/\/www.worldclock.com\/zh-tw\/qizhong\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u265f\ufe0f<\/span><span class=\"wc-toolcard__name\">\u68cb\u9418<\/span><span class=\"wc-toolcard__desc\">\u96d9\u4eba\u5c0d\u5c40\u8a08\u6642\u5668\u3002<\/span><\/a><a class=\"wc-toolcard wc-toolcard--widget\" href=\"https:\/\/www.worldclock.com\/zh-tw\/shizhong-xiaogongju\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83e\udde9<\/span><span class=\"wc-toolcard__name\">\u7db2\u7ad9\u6642\u9418\u5c0f\u5de5\u5177<\/span><span class=\"wc-toolcard__desc\">\u5728\u60a8\u7684\u7db2\u7ad9\u5d4c\u5165\u5373\u6642\u6642\u9418\u3002<\/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-62649","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\/zh-tw\/author\/clocker\/"},"comment_info":"","_links":{"self":[{"href":"https:\/\/www.worldclock.com\/zh-tw\/wp-json\/wp\/v2\/pages\/62649","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.worldclock.com\/zh-tw\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.worldclock.com\/zh-tw\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/zh-tw\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/zh-tw\/wp-json\/wp\/v2\/comments?post=62649"}],"version-history":[{"count":0,"href":"https:\/\/www.worldclock.com\/zh-tw\/wp-json\/wp\/v2\/pages\/62649\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.worldclock.com\/zh-tw\/wp-json\/wp\/v2\/media?parent=62649"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}