Free onlineTabata Timer
20 seconds of work, 10 seconds of rest, 8 rounds: 4 minutes. The timer above opens on that classic setup. Change the rounds, work or rest in 5-second steps, press Start and follow the beeps.
0:20
This timer, on your wrist
Here you have to keep the tab open and the phone in your hand. In Evox the WOD runs from your Apple Watch: the active block shows large and transitions buzz at the right moment.
Free, no account, nothing to install. Discover Vox
Timer free, in your browser, no account. The app is free to download.
What the Tabata timer does
Built for 20/10, flexible for the rest
Classic 20/10 by default
It opens on the original setup: 20 seconds of work, 10 seconds of rest, 8 rounds. Press Start and go.
Your own intervals
Set work and rest in 5-second steps and pick any number of rounds. 30/15 or 40/20 take a few taps.
Beeps you can hear mid-burpee
Three short beeps in the last 3 seconds of each phase, a higher beep when work turns to rest and back. Sound can be muted.
Multi-exercise Tabatas in the app
In the Evox app, the workout builder lets you change the movement each round and chain several Tabata blocks in one session.
Where a Tabata fits
4 minutes slot into almost any session
Home workouts
No equipment needed: air squats, burpees, mountain climbers or push-ups all work at full speed.
Finisher after strength
One or two Tabata blocks at the end of a strength session. Leave the tab open and follow the beeps.
Group classes
The colour switches between work and rest, so a group can follow the screen even when the music is loud.
How to run your Tabata
Three steps, no setup screen.
Check the settings
The timer above opens on Tabata: 8 rounds, 20 s work, 10 s rest. Keep it or adjust it.
Press Start
The clock shows Work or Rest, the time left in the phase and the current round.
Follow the beeps
Three beeps before every switch, a higher one when the phase changes. Pause or reset at any time.
Tabata Timer FAQ
Tabata format and how this timer works
Still have questions?
Contact us →Tabata training: 20/10 intervals, how they work, how to use them
Tabata is one of the most widely used interval formats: 20 seconds of all-out effort, 10 seconds of rest, 8 rounds, 4 minutes. The timer on this page runs it in your browser, so you watch the movement, not the clock.
Where the Tabata protocol comes from
The format is named after Izumi Tabata, whose team at Japan's National Institute of Fitness and Sports published a study on 20/10 intervals in 1996. The original protocol was done on a cycle ergometer at very high intensity. In CrossFit and HIIT classes the name now covers any 20/10 × 8 block, whatever the movement.
How to use this Tabata timer
Pick Tabata (it is already selected on this page), check the rounds, work and rest, and press Start. The clock shows Work or Rest, the seconds left and the round. Three beeps warn you before each switch. Changing a setting resets the run, so set everything before you start.
Which exercises work best
Pick full-body movements you can do fast without your form breaking down: air squats, burpees, mountain climbers, kettlebell swings, rowing, bike, thrusters at a light load, box jumps. In a Tabata your lungs should be the limit, not your technique.
Tabata vs other interval formats
Tabata is short and the rest is half the work. An EMOM gives you more rest for heavier movements, an AMRAP lets you pace yourself over a longer time. Classic HIIT often uses 30/30 or 40/20: set those here, or use the interval timer page.
Tabata workouts to try
Beginner: 8 rounds of air squats. Intermediate: 4 rounds of burpees then 4 rounds of kettlebell swings. Advanced: 8 rounds alternating thrusters and box jumps. Longer: 4 Tabata blocks (squats, push-ups, sit-ups, burpees) with 1 minute of rest between blocks. In the Evox app you can build the multi-block version once and reuse it.
4 minutes, 8 rounds
Start the timer above. If you want the Tabata saved to your history, with a different movement each round, the Evox app does it.