Tabata is a short, all-out protocol — hard work, brief rest, repeated. Pick a preset and start the free online timer.
Start timerTap Classic Tabata for 8×20/10, or pick Extended, 30/15, or Double Tabata.
Press Start timer. A short prep countdown runs before the first work interval.
Work hard on the work beeps, recover on rest. Use UP NEXT to skip or Stop to reset.
Run another set with the same preset, or open the full interval timer to customize rounds.
A Tabata timer counts short, high-intensity work intervals and even shorter rests. The classic protocol is 20 seconds of near-maximal effort and 10 seconds of rest, repeated for 8 rounds — about four minutes of focused work after a brief warm-up countdown.
Timer PRO’s free Tabata timer runs in the browser: pick a preset, start, and follow beeps and stage colors. No account and no download required for the web timer.
Classic Tabata (8×20/10) is the standard research-style clock. Extended Tabata doubles the rounds to 16 while keeping the same 20/10 ratio when you want more total work without changing the interval feel.
Tabata 30/15 and Double Tabata (40/20) keep the “hard work / short rest” idea but give you more time per interval — useful for movements that need a little more time to complete a set, or when true all-out 20-second efforts are too aggressive for the day.
Bodyweight: Classic Tabata on squats, burpees, mountain climbers, or push-ups — one movement per set, or rotate every round.
Cardio machines: 8×20/10 all-out on a bike, rower, or assault bike; rest is true recovery, not easy spinning.
Kettlebells: swings or thrusters on Classic or 30/15; keep form strict and stop a set early if technique breaks down.
For longer work blocks with more recovery options, try the HIIT timer presets (40/20, 30/30, beginner). For every-minute clocks, use the EMOM timer.
Warm up for 5–10 minutes before the first round. Tabata only works if the work intervals are truly hard — that means joints and lungs should be ready.
Choose one movement you can do explosively with good form. If form fails mid-set, lower the intensity or switch to a simpler exercise.
Start with Classic Tabata once or twice a week. Extended and Double formats are optional progressions, not requirements.
Eight rounds of 20 seconds work and 10 seconds rest equal 4 minutes of intervals. Timer PRO also adds a short preparation countdown before the first round.
No. This page starts a free online Tabata timer in your browser. The Timer PRO iOS app is optional if you want voice cues, Live Activities, and offline workouts.
Tabata is a specific HIIT-style protocol (typically 20/10 × 8). HIIT is the broader category — longer work or rest ratios like 40/20 or 30/30. Use this page for Tabata clocks and the HIIT timer for more flexible intervals.
Yes. After you learn the presets, open the full interval timer to set any rounds, work, and rest you want — or start from a preset and adjust.
Beginners can try Tabata with easier movements and less than all-out effort, or start with Beginner HIIT (longer rest) on the HIIT page. True classic Tabata is very demanding when done at full intensity.