Tabata Timer
Twenty seconds all-out, ten seconds rest, eight rounds: four minutes that leave you on the floor. Press Start and every change is called with beeps and voice cues, in colours you can read across the gym.
Tap anywhere to turn the beeps back on.
Workout
Times are minutes:seconds — type 45 for 45 seconds or 1:30 for a minute and a half.
What is Tabata?
Tabata is a high-intensity interval protocol of 20 seconds of maximal effort followed by 10 seconds of rest, repeated 8 times — 4 minutes in all. It comes from a 1996 study led by Dr. Izumi Tabata at Japan’s National Institute of Fitness and Sports, in which athletes on stationary bikes improved both their aerobic and anaerobic capacity with this short, very hard routine.
In the original study the work intervals were brutally hard — around 170% of the riders’ VO2max. Most people today use the same 20/10 structure for bodyweight circuits, sprints and kettlebells. The key is that each 20 seconds is as hard as you can safely go.
How to do a Tabata workout
Warm up first
Tabata is all-out work. Spend five minutes moving — easy jogging, jumping jacks, mobility — before you start. The timer adds a 10-second get-ready countdown.
Go all out for 20 seconds
When you hear “Work”, push as hard as you safely can: sprints, burpees, squat jumps, kettlebell swings, bike sprints.
Rest for 10 seconds
Three short beeps count you into each change. Breathe, reset your position, and get ready.
Repeat for 8 rounds
Eight rounds of 20/10 is four minutes. The face shows the round, and the voice calls the last one.
High-intensity training is hard on the heart and joints. Warm up first, stop if you feel pain, dizziness or chest discomfort, and check with a doctor before starting if you have a health condition.
Frequently asked questions
What is a Tabata workout?
Tabata is a form of high-intensity interval training: 20 seconds of all-out effort followed by 10 seconds of rest, repeated 8 times, for 4 minutes in total. It is named after Dr. Izumi Tabata, whose 1996 study at Japan’s National Institute of Fitness and Sports tested the protocol on stationary bikes and found improvements in both aerobic and anaerobic fitness.
Is Tabata really only 4 minutes?
One Tabata block is 8 rounds of 20 seconds on and 10 seconds off — 4 minutes. (This timer ends on the last work interval and adds a 10-second get-ready at the start, which also comes to exactly 4:00.) Because the effort is meant to be maximal, one block is plenty for many people; others string two to four together with a minute of rest between them — press Start again, or set more rounds.
What exercises work best for Tabata?
Moves you can do safely at full speed: sprints, bike or rowing sprints, burpees, squat jumps, mountain climbers, high knees, jump rope and kettlebell swings. Avoid heavy or technical lifts — form breaks down fast at this intensity.
Can beginners do Tabata?
Yes, at their own maximum: “all-out” means all-out for you. Start with low-impact moves such as marching high knees or fast squats, take longer rests if you need them (change Rest to 20 seconds), and check with a doctor first if you have a heart condition or have not exercised in a while.
Will I hear the beeps over my music?
On most phones and computers the beeps mix with music from another app or tab. Turn the volume up in the settings, and on an iPhone make sure silent mode is off. Voice cues use your device’s built-in speech.
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Last reviewed October 31, 2026