Run a Tabata in your browser

20 on, 10 off, 8 rounds. Press start.

What is an Tabata timer?

A Tabata timer is an interval timer set to the Tabata protocol: 20 seconds of work followed by 10 seconds of rest, repeated for 8 rounds — four minutes total. It counts down each work and rest period, changes color and sound at every switch, and tracks your round so you can go all-out without watching the clock. The format comes from a 1996 study by Dr. Izumi Tabata on high-intensity intervals.
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The work intervals are meant to be maximum effort. Four minutes sounds short, but a true Tabata is brutally hard when the work is genuinely all-out.‍
EMOM is one of the most popular formats in CrossFit and functional fitness because it self-regulates pace: finish your reps faster and you earn more rest; finish slower and the next round comes sooner.

The Tabata protocol

  • 20s
    Work · max effort
  • 10s
    Rest
  • 8
    Rounds
  • 4min
    Total

This timer defaults to 20/10 × 8, but you can change the work, rest, and round counts for variations.

How to use this Tabata timer

  1. Leave the defaults for a classic Tabata, or adjust work, rest, and rounds.
  2. Press start.The screen turns green during work and coral during rest, with a countdown beep into every transition.
  3. Pick one movement (squats, push-ups, rower, assault bike) and repeat it for all eight rounds, or alternate two.

Popular Tabata workouts

  • Tabata squats

    The classic test

  • Tabata row

    Score the lowest-meter round

  • Tabata mash-up

    Alternate push-ups and sit-ups by round

FAQ

Got questions? We’ve got answers.

What is the Tabata timer interval?

20 seconds of work and 10 seconds of rest, repeated 8 times for a 4-minute total.

Can I customize the work and rest periods?

Yes. The defaults are 20/10 × 8, but you can set any work, rest, and round values for interval variations.

How long is a Tabata workout?

One Tabata is four minutes. Many sessions stack several Tabatas of different movements with rest between.

Is this Tabata timer free?

Yes — free in your browser, no download required. A free app is also available.

Related: EMOM timer · Interval timer · AMRAP timer · All workout timers