Tabata Timer
4-minute high-intensity workouts: 20 seconds on, 10 seconds off.
What is Tabata?
Tabata is a specific type of High-Intensity Interval Training (HIIT) developed by Dr. Izumi Tabata. It follows the 20 seconds work / 10 seconds rest structure, typically repeated for 8 rounds (a total of 4 minutes). Despite its short duration, Tabata is highly effective for burning calories, improving endurance, and boosting both aerobic and anaerobic fitness.
Why Use a Tabata Timer?
Doing Tabata without a timer is tough. You’ll either stop too early or go too long. A Tabata timer ensures:
- Precise 20/10 intervals every round
- No distractions — you can focus on the exercise, not the clock
- Consistency for tracking progress over time
Free Online Tabata Timer
The FitTimers Tabata Timer is built to help you train smarter:
- 🔹Start instantly with the classic 20s/10s, 8 rounds
- 🔹Customize rounds, work, and rest to fit your level
- 🔹Visual + audio cues keep you on pace
- 🔹Smart Adapt AI adjusts intervals based on your last workout
Example Tabata Workouts
1. Beginner (4 minutes)
- Push-ups (20s)
- Rest (10s)
- Repeat for 8 rounds
2. Full Body (8 minutes)
- Round 1: Squats (20s) / Rest (10s)
- Round 2: Mountain Climbers (20s) / Rest (10s)
- Alternate for 8 rounds total
3. Advanced (12 minutes)
- Burpees (20s) / Rest (10s)
- Kettlebell Swings (20s) / Rest (10s)
- Repeat cycle 3 times
Tips for Better Tabata Sessions
- Always warm up for 3–5 minutes before starting
- Give 90–100% effort in every work interval
- Use compound movements (burpees, squats, sprints) for maximum effect
- Cool down and stretch after each session