Tabata timer
Tabata · Round 1 of 8
Get ready
00:10
Next: work 20 s · total left 04:00
How Tabata works
Tabata is a short form of interval training: 20 seconds of very hard effort followed by 10 seconds of rest, repeated eight times. One Tabata block takes exactly four minutes. Many people do several blocks with a minute of rest between them, each with a different exercise – burpees, squats, mountain climbers or sprints on a bike.
The timer starts with a 10-second countdown so you can get into position. A voice calls “work” and “rest”, and three short beeps warn you before each switch.
Make it longer
Set the number of sets to 2–4 for an 8 to 16 minute session; the timer adds a rest between sets. You can also change the 20/10 split if you are a beginner – 20/20 is a gentler start.
Warm up first
Tabata is meant to be very hard, so spend five minutes warming up with easy movement before you start. Use the cool-down setting to add a few calm minutes at the end.
Questions
How long is a Tabata workout?
One Tabata round is 8 intervals of 20 seconds work and 10 seconds rest, which is 4 minutes. A full session is often 4 to 8 blocks with short breaks between them.
What exercises are good for Tabata?
Moves you can do hard and fast with good form: squats, burpees, jumping jacks, mountain climbers, kettlebell swings, or sprints on a bike or rower.
Is the Tabata timer free?
Yes. It is free, needs no account and works offline after your first visit.