Drop into a skill folder
Personal: ~/.claude/skills/4-minute-hiit-tabata-workout/SKILL.md
Project: .claude/skills/4-minute-hiit-tabata-workout/SKILL.md
Brali Agent Skill · reviewed · usable
Try Short High-Intensity Intervals Safely
Perform a HIIT session with 20 seconds of intense exercise (like sprinting or jumping jacks) followed by 10 seconds of rest, repeated for 8 rounds.
Portable instruction
What the agent should do
If vigorous exercise is appropriate for your current fitness and health, choose a simple movement you can perform safely. You can use it as one short interval session, or as brief exercise snacks separated across the day when a full workout is unlikely. Make the effort challenging but controlled. Treat 20/10, 3 × 1 minute, 4 × 1 minute and similar timers as formats to adapt, not scientifically optimized doses.
Check-in
Was the effort genuinely challenging but still controlled, could I repeat it without losing movement quality, and over several weeks is fitness or function trending in a useful direction rather than just my streak count?
Install
One portable file, host-specific location.
Inspect SKILL.md first. The evidence state and skill mode are part of the contract.
Install for normal use.
Install directly from this URL
hermes skills install https://brali-lifeos.github.io/skill-packs/4-minute-hiit-tabata-workout/SKILL.mdPlace in a discovered skill root
Workspace: <workspace>/skills/4-minute-hiit-tabata-workout/SKILL.md
Global: ~/.openclaw/skills/4-minute-hiit-tabata-workout/SKILL.md
Brali verification
Coverage and trust state are checked together.
Canonical ID: brali:4-minute-hiit-tabata-workout
Evidence state: reviewed
Skill mode: usable
Recommendation eligible: yes
SHA-256: 9cfb5d69b9690876ab950f3e0360e7da2eb5cf857b409ea22fbf0bc7b968038e
Brali CI verified. This means identity, state, mode, provenance and file integrity matched the generated corpus. It is not third-party vendor endorsement.
Why every hack gets a skill
Brali keeps a one-to-one machine surface: one hack record, one stable skill identity. Trust state determines what the skill is allowed to do.
License
Original Brali knowledge is available for non-commercial reuse under CC BY-NC-SA 4.0. Keep attribution, canonical record link, evidence state and skill mode.