Tabata Timer
Free Tabata timer with classic 20 seconds on, 10 seconds off intervals. 8 rounds, 4 minutes total. Audio alerts between intervals — no app needed.
💪 Tabata Timer: 20s work / 10s rest × 8 rounds = 4 minutes total. Audio alerts between intervals. Click Start when ready.
About Tabata training
Tabata is the most extreme of HIIT protocols: 20 seconds all-out, 10 seconds rest, repeated 8 rounds — total just 4 minutes. Originally proven on Olympic speed skaters in 1996.
Benefits
- ·Time-efficient — full session in 4 minutes
- ·Improves both aerobic and anaerobic capacity in single workout
- ·Builds mental toughness; the last 2 rounds are brutal
- ·Burns ~150-300 calories per session including EPOC
- ·Requires no equipment for bodyweight versions
How the protocol works
Pick one exercise (squats, push-ups, burpees, jumping jacks). Go as hard as possible for 20 seconds. Rest 10 seconds. Repeat 8 times. Total: 4 minutes. The 8th round should be barely completable if you started at the right intensity.
Dr. Izumi Tabata's 1996 study at the National Institute of Fitness and Sports in Tokyo found that this 4-minute protocol increased VO2max more than 60 minutes of moderate cardio — but only when done at true maximum effort. Most "Tabata" classes don't actually replicate the original intensity.
Who uses it?
CrossFit athletes, fitness enthusiasts on time-crunch days, anyone wanting maximum fitness benefit per minute. Requires high baseline fitness — not for beginners.
Tabata Timer
Free Tabata timer with classic 20 seconds on, 10 seconds off intervals. 8 rounds, 4 minutes total. Audio alerts between intervals — no app needed.
Related
Frequently asked questions
What is Tabata training?
Tabata is a high-intensity interval protocol: 20 seconds of all-out effort followed by 10 seconds of rest, repeated 8 times for a 4-minute workout. Developed by Dr. Izumi Tabata.
How many rounds should I do?
This timer is pre-set with 8 rounds (4 minutes total), which is a great starting point. Beginners can stop early. Advanced athletes can do multiple sets.
What exercises work with this timer?
Any bodyweight or weighted exercise works: burpees, squats, push-ups, jumping jacks, mountain climbers, kettlebell swings, box jumps, or rowing. Choose exercises that match your fitness level.