The Best FreeTabata Timer App
20 seconds work, 10 seconds rest. The classic Tabata protocol with customizable rounds and audio cues. Launch a quick timer in 2 taps or use it in a full session with camera and tracking.
Everything You Need for Tabata Training
A complete Tabata timer with all the features you need for effective HIIT workouts
Classic 20/10 Protocol
The original Tabata protocol: 20 seconds of intense work followed by 10 seconds of rest, repeated for 8 rounds.
Customizable Rounds
Adjust the number of rounds, work time, and rest time to match your fitness level and workout goals.
Audio Alerts
Clear audio cues tell you when to work and when to rest, so you can focus on your exercises without watching the screen.
Multi-Exercise Workouts
Create complex Tabata workouts with different exercises for each round using our workout builder.
Perfect For Any HIIT Workout
Whether you're at home, at the gym, or outdoors, our Tabata timer adapts to your training style
Home Workouts
No equipment needed. Use bodyweight exercises like burpees, squats, and mountain climbers with precise Tabata timing.
Gym Sessions
Perfect for cardio finishers after strength training. Keep your phone nearby and let the timer guide your HIIT session.
Group Training
Lead a group workout with clear audio cues that everyone can hear. Great for outdoor bootcamps and fitness classes.
Start Your Tabata Workout in Seconds
No complicated setup. One tap to classic 20/10 intervals.
Select Tabata Mode
Open EVOX and tap Tabata. The classic 20/10 protocol is pre-loaded — one tap and you're ready.
Adjust If Needed
Keep the default 8 rounds (4 min) or tweak work/rest times. Add multiple exercises that alternate each round.
Give 100% Every Round
Audio cues announce each work and rest phase. Focus entirely on effort — EVOX handles the timing.
Tabata Timer FAQ
Common questions about Tabata training and our timer
Still have questions?
Contact us →The Ultimate Guide to Tabata Training: 20/10 Intervals That Transform Your Fitness
Tabata training is the gold standard of high-intensity interval training (HIIT). Developed by Dr. Izumi Tabata in 1996, this protocol packs an incredible workout into just 4 minutes: 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 8 rounds. With a proper Tabata timer app like EVOX, you can maximize every second of this proven training method.
The Science Behind the Tabata Protocol
Dr. Izumi Tabata's research at the National Institute of Fitness and Sports in Tokyo proved that 4 minutes of 20/10 interval training improved both aerobic capacity (VO2max) and anaerobic capacity more effectively than 60 minutes of moderate-intensity exercise. The secret lies in the work-to-rest ratio: 20 seconds is long enough to demand maximum effort, while 10 seconds of rest is too short for full recovery — driving both energy systems to adapt rapidly.
How to Use the EVOX Tabata Timer
EVOX makes Tabata training effortless. Select the Tabata timer mode, set your number of rounds (classic is 8 rounds for 4 minutes), and press start. Clear audio cues announce every work and rest transition so you can focus entirely on your effort. You can customize round counts for longer sessions, set up multi-exercise Tabatas where movements alternate each round, and even chain multiple Tabata blocks together with rest periods between them using the workout builder.
Best Exercises for Tabata Training
The ideal Tabata exercises are full-body movements that can be performed at maximum intensity without technique breakdown. Top choices include: air squats, burpees, mountain climbers, kettlebell swings, rowing, assault bike, thrusters, and box jumps. Avoid complex movements that require significant technique (like Olympic lifts) — Tabata demands all-out effort where your limiter should be cardiovascular capacity, not movement complexity.
Tabata vs Other HIIT Protocols
While Tabata uses fixed 20/10 intervals, other HIIT protocols offer different stimuli. EMOM workouts provide longer rest periods and are better for heavier movements. AMRAP workouts let you pace yourself across a longer time domain. Classic HIIT might use 30/30 or 40/20 ratios. Tabata's uniqueness is its extreme brevity and proven scientific backing. EVOX supports all these formats — use the Tabata timer for pure Tabata work, or explore the HIIT timer for customizable interval ratios.
Sample Tabata Workouts to Try Today
Beginner: 8 rounds of air squats (20 on / 10 off). Intermediate: 4 rounds of burpees + 4 rounds of kettlebell swings. Advanced: 8 rounds alternating between thrusters and box jumps. The Death By Tabata: complete 4 separate Tabata blocks (32 rounds total) with 1-minute rest between blocks — use squats, push-ups, sit-ups, and burpees. All of these can be programmed in EVOX in seconds and executed with perfect timing.
4 Minutes to Better Fitness
That's all a Tabata set takes. EVOX handles the timing so you can focus on giving 100% during every 20-second work period.