How to use the Tabata timer
- The classic Tabata protocol is already set: 20 seconds work, 10 seconds rest, 8 rounds.
- Press Start; you get a 10-second countdown to get ready.
- Go all-out during the red work intervals and recover during the green rest. Beeps count down the last three seconds.
- For a longer session, set 2–4 sets with a minute's rest between them.
What is a Tabata workout?
Tabata comes from a 1996 study by Professor Izumi Tabata at Japan's National Institute of Fitness and Sports. Athletes doing eight rounds of 20 seconds at very high intensity on a cycle ergometer, with 10 seconds of rest, improved both their aerobic and anaerobic capacity, in just four minutes of work. Original Tabata intensity was about 170% of VO2max, far harder than most "Tabata classes".
Popular exercise choices are burpees, jump squats, mountain climbers, kettlebell swings, sprints, rowing or cycling. Pick one movement per Tabata or alternate two. Warm up first, keep good form when tired, and allow recovery days. If you have health concerns, ask a doctor before high-intensity training. The timer runs entirely in your browser.
ℹ️ Not medical advice: an estimate for healthy adults. Ask a doctor or qualified professional about your own situation.
FAQ
How long is a Tabata?
Four minutes: 8 rounds of 20 seconds work and 10 seconds rest.
How many Tabatas should I do?
Beginners can start with one or two; trained people often do four to six with breaks.
Can I change the times?
Yes. Edit work, rest and rounds, or choose another preset.