Drop into a skill folder
Personal: ~/.claude/skills/4-minute-tabata-hiit-timer/SKILL.md
Project: .claude/skills/4-minute-tabata-hiit-timer/SKILL.md
Brali Agent Skill · reviewed · usable
Use a High-Intensity Interval Timer Safely
Follow the Tabata protocol: 20 seconds of very intense exercise (like burpees or mountain climbers) followed by 10 seconds of rest, repeated for 4 minutes (8 rounds).
Portable instruction
What the agent should do
If very vigorous exercise is suitable for you, use an interval timer to alternate a short period of harder work with recovery. A 20-second work and 10-second recovery pattern can be one option, but choose a movement and number of rounds you can control safely rather than treating 8 all-out rounds as mandatory.
Check-in
What movement and interval did I use, was the effort appropriate for my fitness today, did I maintain control, and was there any pain or reason to stop?
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-tabata-hiit-timer/SKILL.mdPlace in a discovered skill root
Workspace: <workspace>/skills/4-minute-tabata-hiit-timer/SKILL.md
Global: ~/.openclaw/skills/4-minute-tabata-hiit-timer/SKILL.md
Brali verification
Coverage and trust state are checked together.
Canonical ID: brali:4-minute-tabata-hiit-timer
Evidence state: reviewed
Skill mode: usable
Recommendation eligible: yes
SHA-256: cc873733fbf61e92688d30a71ae7f4d3efbb09708acf7b021d45d91901adaf16
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.