Tabata Timer — 20s Work, 10s Rest, 8 Rounds
The classic Tabata protocol, ready to go: 20 seconds of all-out work, 10 seconds of rest, repeated for 8 rounds — four intense minutes. Press start and follow the audio cues; no setup needed.
About the Tabata timer
Tabata is a four-minute high-intensity interval format: 20 seconds of all-out effort, then 10 seconds of rest, repeated for 8 rounds. It comes from a 1996 study by Dr Izumi Tabata on Olympic speed skaters, which found that short, brutally intense intervals improved both aerobic and anaerobic fitness more efficiently than longer steady cardio. This timer is locked to that exact protocol — 20 on, 10 off, 8 rounds — so you just press Start and go. A chime marks the end of each work burst and a beep marks the end of each rest, so you never have to glance at the screen mid-burpee.
When to use the Tabata timer
- A genuine four-minute Tabata finisher at the end of a workout when you are short on time.
- Bodyweight circuits — squats, push-ups, burpees, mountain climbers — one move per Tabata.
- Cardio intervals: 20 seconds sprint, 10 seconds easy, on a bike, rower or treadmill.
- A fast warm-up on a cold morning when a long session just is not happening.
- Group or class settings where everyone follows the same loud audio cues together.
- Stacking several Tabatas (with a minute of rest between) for a longer HIIT session.
How to use the Tabata timer
- Pick ONE exercise you can do hard for 20 seconds — squats, burpees, high knees or a sprint.
- Press Start. The timer counts 20 seconds of work — go all-out until the chime.
- At the chime, rest for 10 seconds; the beep ends it. Breathe, but do not wander off.
- Repeat for all 8 rounds — four minutes total. The screen shows the current round and phase.
- Done at round 8. Walk it off; if you want more, rest a minute and run it again.
Tips for getting the most out of Tabata
- Tabata only works if the 20 seconds is truly maximal — attack it like a sprint, not a jog.
- Choose a movement you can keep good form on while tired; squats and burpees are classics.
- Warm up for a few minutes first — going all-out cold is how you pull something.
- One Tabata is four minutes; two to four blocks with rest between is plenty for most people.
- Need longer rest or different rounds? The full interval timer lets you set any work, rest and round count.
Tabata timer FAQ
What is the Tabata interval?
Twenty seconds of all-out work followed by ten seconds of rest, repeated eight times — four minutes in total. This timer is locked to that classic protocol.
How long is a Tabata workout?
One Tabata block is exactly four minutes (8 rounds of 30 seconds). Many people do two to four blocks with a minute of rest between them for a 10 to 20 minute session.
Is Tabata the same as HIIT?
Tabata is a specific, very intense type of HIIT with a fixed 20/10 by 8 structure. General HIIT can use any work-to-rest ratio. Our blog compares Tabata and HIIT in detail.
Will the timer ring if I switch tabs?
The countdown keeps running accurately in the background, but browsers can throttle audio in a hidden tab. Keep the tab visible — full-screen is ideal — so you hear every cue.
Can I change the work and rest times?
This page is fixed to the classic Tabata 20/10 by 8. For custom work, rest and rounds, use the full interval timer instead.