Tabata Timer

Eight rounds of 20 seconds all-out and 10 seconds rest: four minutes total. A sound cue marks every switch, so you never have to look at the screen.

16 intervals · 4 min · free, no signup

The intervals

  1. 1. Round 100:20
  2. 2. Rest00:10
  3. 3. Round 200:20
  4. 4. Rest00:10
  5. 5. Round 300:20
  6. 6. Rest00:10
  7. 7. Round 400:20
  8. 8. Rest00:10
  9. 9. Round 500:20
  10. 10. Rest00:10
  11. 11. Round 600:20
  12. 12. Rest00:10
  13. 13. Round 700:20
  14. 14. Rest00:10
  15. 15. Round 800:20
  16. 16. Rest00:10

How to use it

  1. Pick one exercise you can push hard safely: bike sprints, burpees, squat jumps, kettlebell swings.
  2. Tap Start. A cue starts the first 20-second round, and 3-2-1 beeps warn you before every switch.
  3. Go as hard as you can until the cue, rest for 10 seconds, repeat for 8 rounds.
  4. Loop is on by default, so blocks run back to back until you stop. Switch Loop off on the timer screen for a single 4-minute block.

What is a Tabata workout?

Tabata is a high-intensity interval format named after Izumi Tabata, whose 1996 study used 20 seconds of very hard cycling followed by 10 seconds of rest, repeated eight times. The work-to-rest ratio is 2:1 and the rest is deliberately too short to recover fully, which is what makes four minutes feel long.

Choosing exercises

Movements that use large muscle groups and are easy to start and stop work best. Keep the technique simple: by round six you will be tired, and complicated lifts get sloppy. Many people alternate two exercises (for example squats on odd rounds and push-ups on even rounds).

Questions

How long is a Tabata workout?

One Tabata block is 4 minutes: 8 rounds of 20 seconds of work and 10 seconds of rest. Many sessions do 2 to 4 blocks with a minute of rest between them.

Can I change the rounds or the timing?

Yes. After you start it once, the routine is saved in your timer. Open Routines, edit it, and change the number of rounds or the lengths.

Does it work with my phone locked?

Keep the screen on for the most reliable sound cues: the timer asks your phone to stay awake while it runs. If the phone does lock, the timer keeps time and catches up when you come back.

Or build your own routine →