Free tool
Tabata timer
Eight rounds of 20 seconds hard and 10 seconds rest. Set your work, rest and rounds, press start and follow the full-screen count with sound cues. Nothing to install and no sign up.
Seconds per phase. The default is a classic Tabata: 20 on, 10 off, eight rounds, four minutes total.
Want to save your timers and run them anywhere?
This page runs one timer at a time. The free Interval Timer app saves every timer you build, casts to the big screen and reads each step out loud.
What is Tabata?
Tabata is a form of high intensity interval training named after Dr Izumi Tabata, who studied it with the Japanese speed skating team. The original protocol is eight rounds of 20 seconds of all-out work and 10 seconds of rest. That is four minutes in total. The point is effort. Each 20 second block is meant to be near your limit, not a steady jog.
How to use this timer
Pick a single hard exercise you can repeat safely when tired. Bodyweight squats, kettlebell swings, an assault bike or burpees all work. Set the timer, press start and go hard for each work block. The screen turns green while you work and dark while you rest, and a beep marks every change so you can keep your eyes off the clock. Press space to pause, or use the buttons on screen.
Change it to fit your session
The default is the classic four minute Tabata, but the same timer covers any interval. Set 30 seconds work and 30 rest for a gentler circuit, or drop the rest to zero for a straight repeating timer. Raise the rounds for a longer finisher. The tool remembers nothing between sessions, so set it fresh each time.
Where the app takes over
If you build the same intervals often, the free Interval Timer app saves them so you are one tap from starting. It reads each step out loud, casts to a TV for class settings and keeps a history of what you have run. See the full app.
Common questions
How long is a Tabata workout?
One Tabata is four minutes: eight rounds of 20 seconds work and 10 seconds rest. Most people stack two to four Tabatas with a rest between for a full session.
What exercises work best for Tabata?
Anything you can repeat safely when tired and push hard. Bodyweight squats, kettlebell swings, burpees, an assault bike or a rowing machine all suit it.
Is Tabata good for fat loss?
It burns a lot in a short time and keeps your heart rate up, so it helps. It works best alongside regular strength training and a sensible diet, not on its own.
Can I change the work and rest times?
Yes. The timer above lets you set any work, rest and round count, so the same tool covers HIIT, EMOM and plain repeating intervals.