About the Tabata Timer
This Tabata timer runs the classic protocol out of the box: 20 seconds of all-out effort followed by 10 seconds of rest, repeated eight times for a four-minute block. Press start, follow the big countdown and listen for the beeps — a 3-2-1 warning before every work interval and a tone at each switch — so you never need to look at a clock mid-burpee.
Most workouts string several Tabatas together, so you can set the number of cycles (for example four different exercises) and the rest between them. The planner under the timer shows the total time, how much of it is work and a full schedule. You can also change the work, rest and round counts for Tabata-style variations such as 30/15.
The format is named after Izumi Tabata, whose 1996 study had trained subjects perform seven to eight 20-second bouts on a cycle ergometer at about 170% of VO2 max with 10 seconds of rest. Done properly it is extremely hard; most people doing squats, burpees or kettlebell swings use it as a high-intensity finisher rather than a true replication of the study. Keep the tab open with sound on to hear the cues.
With the default inputs, the total time is 4m 10s. Change any value above to recalculate instantly.
How to use the tabata timer
- 1Warm up for 5–10 minutes before your first Tabata.
- 2Leave the classic 20/10 × 8 settings or adjust them.
- 3Set how many Tabata cycles you want and the rest between them.
- 4Press Start and go all-out on every work beep; stop on the rest beep.
- 5Cool down and stretch when the timer finishes.
Formula and method
A classic Tabata is eight rounds of 20 seconds of maximal effort and 10 seconds of rest, which is exactly four minutes. When you chain several Tabatas, the rest between cycles is added between them but not after the last one, and the get-ready countdown is added at the start.
Work share is the time spent in work intervals divided by the total. For the classic protocol it is two-thirds of each four-minute block. The live timer runs through the same sequence using the system clock so every interval ends on time.
- work, rest
- Interval lengths (20 s and 10 s by default)
- rounds
- Work/rest pairs per Tabata (8 by default)
- cycles
- Number of Tabata blocks
Worked examples
One classic Tabata
Eight rounds of 20 s on and 10 s off take 240 s. The 10 s get-ready brings the timer to 250 s (4:10), with 160 s of work and 80 s of rest.
Four Tabatas with 1-minute breaks
Four 240 s blocks are 960 s; three 60 s breaks add 180 s and the get-ready adds 10 s, for 1,150 s (19:10). You complete 32 work intervals totalling 640 s.
30/15 Tabata-style variation, 2 cycles
Each block is 8 × 45 = 360 s. Two blocks and one 90 s break make 810 s (13:30), with 480 s of work — 59.3% of the session.
Frequently asked questions
What is a Tabata workout?+
A Tabata is 8 rounds of 20 seconds of maximum-effort exercise followed by 10 seconds of rest — four minutes in total. It comes from a 1996 study by Izumi Tabata on high-intensity intermittent cycling.
How many Tabata rounds should I do?+
One Tabata is 8 rounds. Most workouts include 2–6 Tabata blocks of different exercises with about a minute of rest between them, for 10–30 minutes in total. Beginners can start with one or two blocks.
Is Tabata the same as HIIT?+
Tabata is one specific type of HIIT with a 2 : 1 work-to-rest ratio and very short intervals. HIIT covers any alternation of hard work and recovery, such as 40/20 circuits or 4-minute running repeats.
What exercises work best for Tabata?+
Simple full-body movements you can do safely at high speed: squats, jump squats, burpees, mountain climbers, push-ups, kettlebell swings, rowing or bike sprints. Avoid technical heavy lifts when you are fatigued.
Does the timer beep?+
Yes. It plays three short beeps in the last three seconds before each work interval and a tone whenever the phase changes. Your browser needs sound enabled, and the first tap on Start unlocks audio on phones.