A free interval timer for Tabata and HIIT workouts. Set your work, rest and rounds, press start, and follow the beeps.
Loading the tool…
How Tabata works
A classic Tabata round is 20 seconds of all-out effort followed by 10 seconds of rest, repeated 8 times. That’s 4 minutes of work. It’s named after Professor Izumi Tabata, whose 1996 study found this format improved both aerobic and anaerobic fitness in trained athletes.
Popular interval formats
| Format | Work / rest | Rounds | Good for |
|---|---|---|---|
| Tabata | 20s / 10s | 8 | Short, very hard sessions |
| Beginner HIIT | 30s / 30s | 8–10 | Building up intensity |
| 40/20 | 40s / 20s | 10–12 | Circuits and strength moves |
| EMOM-style | 45s / 15s | 10 | Mixed exercises |
Sample Tabata workout
- Jump squats
- Push-ups
- Mountain climbers
- Burpees
Do two rounds of each in order (8 rounds, 4 minutes). Warm up for 5 minutes first and cool down afterwards.
If you have a heart condition, high blood pressure or you’re new to exercise, check with a doctor before high-intensity training.
Frequently asked questions
What is a Tabata workout?
8 rounds of 20 seconds of maximum effort and 10 seconds of rest, lasting 4 minutes in total.
Does the timer beep?
Yes. It counts down the last 3 seconds of each phase and beeps at the start of work and rest. Keep your volume up.
How many Tabata rounds should I do?
Beginners can start with one 4-minute set. Fitter people often do 3 or 4 sets with a minute’s rest between.
Can I use it for other HIIT workouts?
Yes. Set any work, rest and number of rounds.
Last updated: