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Tabata Timer
The classic Tabata protocol, set up and ready: 20 seconds all-out, 10 seconds of rest, eight times. Press Start, get into position during the 10-second get-ready, and go.
Round 1 / 8
How to use it
- Press Start. You get 10 seconds to get ready.
- Work as hard as you can while the screen is orange (20 seconds).
- Rest while it is green (10 seconds). Three beeps warn you before each change.
- Repeat for eight rounds. To do several Tabatas back to back, raise Sets and set the rest between them.
What Tabata is
The protocol is named after Dr. Izumi Tabata, whose 1996 study compared steady moderate exercise with very short maximal intervals: 20 seconds of all-out effort followed by 10 seconds of rest, repeated seven or eight times. The routine had been used in training by Japan’s speed skating team.
Eight rounds of 20 and 10 add up to four minutes if you count a rest after every round. This timer stops when the last work interval ends, so the clock reads 3:50 plus your get-ready time.
The original sessions were done at maximal intensity on a stationary bike. Most gym “Tabata” classes use the 20/10 timing with body-weight or weighted exercises at a hard but sustainable effort — the timing is the same either way.
Questions people ask
How long is a Tabata?
About four minutes: eight rounds of 20 seconds of work and 10 seconds of rest. With the default 10-second get-ready, this timer runs exactly four minutes from pressing Start.
Can I change the number of rounds?
Yes. Use the Rounds stepper, or change the work and rest lengths. The page keeps your settings for next time.
Is Tabata suitable for beginners?
The timing is simple, but true all-out intervals are very demanding. Start with an effort you can repeat for all eight rounds, and check with a doctor first if you have a heart condition or are new to hard exercise.