Tabata Timer
High-intensity interval training made simple: 20 seconds work, 10 seconds rest, 8 rounds. This Tabata timer handles the timing so you can focus on giving maximum effort during each interval.
What is Tabata Training?
Tabata is a high-intensity interval training (HIIT) protocol developed by Dr. Izumi Tabata. The classic format is 20 seconds of all-out exercise followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total).
Customize the work and rest durations to suit your fitness level. For longer timed workouts, try the general timer.
Frequently Asked Questions
What is Tabata training?
Tabata is a form of HIIT consisting of 8 rounds of 20 seconds intense exercise followed by 10 seconds rest.
How long is a full Tabata workout?
A standard Tabata set is 4 minutes: 8 rounds of 20s work + 10s rest.
Can I change the intervals?
The classic Tabata protocol is 20/10, but you can customize work and rest periods.
Is Tabata better than regular cardio?
Research shows 4 minutes of Tabata can improve both aerobic and anaerobic fitness as effectively as 60 minutes of moderate cardio.
How many Tabata sets should I do?
Beginners should start with 1-2 sets (4-8 minutes). Advanced athletes can do 4-5 sets with 1-minute rest between sets.