Tabata timer
A free Tabata timer preset to the 20-second work round. With Repeat ticked it rings at every switch, so the four minutes run themselves while you focus on effort. Also searched as tabata interval timer, 20/10 timer, 4 minute tabata timer.
The protocol
| Round | Work | Rest | Elapsed |
|---|---|---|---|
| 1 | 20 s | 10 s | 0:30 |
| 2 | 20 s | 10 s | 1:00 |
| 3 | 20 s | 10 s | 1:30 |
| 4 | 20 s | 10 s | 2:00 |
| 5 | 20 s | 10 s | 2:30 |
| 6 | 20 s | 10 s | 3:00 |
| 7 | 20 s | 10 s | 3:30 |
| 8 | 20 s | 10 s | 4:00 |
Izumi Tabata's 1996 study used this scheme on exercise bikes at an intensity around 170 percent of VO2 max. The point is maximal effort; a comfortable 20 seconds is not Tabata.
Two ways to run it here
- Count beeps (most accurate). Open the 10 second timer, tick Repeat, choose Beep. Work for two alarms, rest for one. Eight rounds is 24 alarms.
- Watch the ring. Keep this page at 20 seconds with Repeat. Work the full ring, then rest for the first half of the next ring and start again at the half-way point. Easier to follow, less exact.
Each round runs about a second longer than set, so expect the block to take close to four and a half minutes. For a plain four-minute countdown with no switches, use the 4 minute timer.
Exercises that suit 20 seconds all-out
- Burpees, squat jumps or jumping lunges.
- Assault bike, rower or sprints on a track.
- Kettlebell swings or thrusters with a light weight.
- Mountain climbers or high knees for a lower-impact option.
Pick one movement for the whole block or alternate two. Warm up for five minutes first; the first round should not be the first hard thing your body does that day. This is general fitness information, not medical advice. Other schemes are on the HIIT timer and interval timer pages.
Frequently asked questions
What exactly is Tabata?
Eight rounds of 20 seconds all-out effort and 10 seconds rest, four minutes in total. It comes from a 1996 study led by Izumi Tabata with Olympic speed skaters on exercise bikes.
How do I run 20/10 on this timer?
Set 10 seconds and tick Repeat. Work through two beeps, rest for one, and stop after 24 beeps. Or keep 20 seconds for work and take your 10-second rest in the ring of the next round.
Can I do more than four minutes?
Yes, many classes run two to four Tabata blocks with a minute or two between them. The original protocol is one block at truly maximal effort.
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