Tabata Timer
This Tabata timer runs the classic protocol - 20 seconds of all-out work, 10 seconds of rest, repeated for 8 rounds (four minutes total). It counts the rounds and chimes at every switch, so you just push hard and recover.
Auto-advances through each phase. Space start/pause · S skip · R reset · F full screen.
About the Tabata Timer
Tabata packs a workout into 4 minutes: 20 seconds all-out, 10 seconds rest, repeated 8 times at a 2:1 work-to-rest ratio.
Tabata is the most famous kind of HIIT (high-intensity interval training). It's named after Japanese scientist Dr. Izumi Tabata, whose team first tested this exact pattern on athletes.
The idea is simple but tough. You push at maximum effort for a short burst, rest just long enough to catch half a breath, then go again. Eight rounds later, you're done.
How the 20/10 structure works
Every round has two intervals: a hard 20-second work phase and a quick 10-second rest. That's a 2:1 work-to-rest ratio. Stack 8 rounds and you get the full four-minute protocol.
| Round | Work | Rest | Elapsed |
|---|---|---|---|
| 1 | 20s all-out | 10s easy | 0:30 |
| 2 | 20s all-out | 10s easy | 1:00 |
| 3 | 20s all-out | 10s easy | 1:30 |
| 4 | 20s all-out | 10s easy | 2:00 |
| 5 | 20s all-out | 10s easy | 2:30 |
| 6 | 20s all-out | 10s easy | 3:00 |
| 7 | 20s all-out | 10s easy | 3:30 |
| 8 | 20s all-out | 10s easy | 4:00 |
Want a different ratio or more rounds? Build your own on the interval timer, or drop Tabata into a longer session with the workout timer.
Tip: Pick one hard move - Burpees, squat jumps, or high knees - And repeat it for all 8 rounds so you never lose momentum switching exercises.
Tip: Warm up for 3 to 5 minutes first. Going all-out on cold muscles is how you pull something.
Tip: If you can talk during the work phase, you're not going hard enough. Tabata only pays off at true maximum effort.
Why four minutes can be enough
Because the work bursts are all-out, Tabata drives your heart rate high and taps your anaerobic system fast. That short, sharp effort pushes your VO2 max and builds conditioning far quicker than a slow jog.
The 10-second rest is on purpose too short for full recovery, so fatigue stacks up with every round. The payoff is the afterburn - Your body keeps burning energy while it recovers. The HIIT and interval training guide breaks down the science.
How to Use the Tabata Timer
- Press StartThe timer opens on a 20-second Work phase and counts your rounds for you.
- Go all-out for 20sWork at maximum effort until the chime and the Rest phase begins.
- Rest 10 secondsRecover, then the next Work round starts automatically.
- Finish 8 roundsAfter the eighth round the timer signals you're done - Four minutes, complete.
Related on timer.now: interval timer, HIIT & interval training guide and workout timer.
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Best Uses for the Tabata Timer
The original 20/10 × 8 high-intensity format.
A short, brutal finisher to end a workout.
Squats, burpees, mountain climbers - No equipment needed.
Build capacity in just four focused minutes.
Tabata Timer Compared With Similar Timers
| Tool | Choose it when |
|---|---|
| Interval Timer | you want custom work, rest or rounds |
| Workout Timer | you want one countdown for the full workout |
Related Online Timers
Tabata Timer - FAQ
What is the Tabata format?
Can I change the rounds?
How intense should each Tabata work interval be?
How many Tabata rounds should a beginner do?
Do I need equipment for Tabata?
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