The Tabata protocol consists of 20 seconds of all-out effort followed by 10 seconds of rest, repeated 8 times (4 minutes total). Use this timer for Tabata or customize intervals for any HIIT workout.
Tabata Timer
Round 0 / 8How to Use the Tabata Timer
This Tabata timer runs the classic 20/10 protocol by default. Click Start and go all-out during the work phase, then rest during the rest phase. The timer automatically progresses through all rounds.
Customizing Your Intervals
Change work time, rest time, and number of rounds to fit any HIIT protocol. Common variations: 30/30 intervals for beginners, 40/20 for advanced athletes, EMOM (60 seconds work + 0 rest), or Tabata doubles (20/10 × 16 rounds = 8 minutes).
Best Exercises for Tabata
Burpees, kettlebell swings, jump squats, mountain climbers, and sprint intervals work best because they engage large muscle groups and can be performed at maximum intensity. The goal is all-out effort — if you can hold a conversation, you're not working hard enough.
FAQ
Is this Tabata timer free?
Yes, completely free with no signup required. Works directly in your browser.
What is the Tabata protocol?
Tabata is a high-intensity interval training (HIIT) protocol developed by Dr. Izumi Tabata: 20 seconds of maximum effort exercise, 10 seconds rest, repeated 8 times (4 minutes total). Despite being very short, this protocol significantly improves both aerobic and anaerobic capacity.
How many calories does Tabata burn?
Tabata burns approximately 15 calories per minute during the workout — roughly 240-400 calories in a full session including the post-exercise oxygen consumption (EPOC) afterburn effect. Actual calories depend on body weight and exercise intensity.
Can I use this timer for any interval training?
Yes — customize work and rest times to use it for any HIIT protocol: AMRAP, EMOM, or classic 30/30 or 40/20 intervals. The default is the Tabata standard of 20/10.
How often should I do Tabata workouts?
2–3 times per week with at least 48 hours between sessions. Tabata is maximum effort — daily training leads to overtraining and injury. Beginners should start with modified intensity and 1–2 sessions per week.