Tabata 20/10 Protocol

Tabata Timer

Ready

00:20

Round 1/8

Set 1/1

Total: 03:50

Work (sec)

Rest (sec)

Rounds

Sets

Set Rest (sec)

Free Tabata Interval Timer

Classic 8-Round Protocol•20s Max Effort • 10s Rest•Countdown & Interval Beeps•Customizable Rounds & Sets

The Scientist-Tested 4-Minute Fat Burning Protocol

Developed by Dr. Izumi Tabata in 1996, the classic Tabata format alternates 20 seconds of all-out effort with 10 seconds of rest for 8 rounds, totaling just 4 minutes. It is proven to dramatically boost both aerobic and anaerobic fitness.

Our free online Tabata timer with audio cues keeps your training strictly on track. Choose between Classic Tabata (20/10 x8), Extended (20/10 x8 x2), Power (30/15 x6), or Endurance (40/20 x8), or tailor your exact intervals.

How to Use the HIIT & Tabata Timer

Choose a preset — Select Classic Tabata, Extended, Power, or Endurance, or customize your own intervals.

Set work time — The duration of each high-intensity work interval (default 20 seconds).

Set rest time — The recovery period between intervals (default 10 seconds).

Set rounds and sets — Configure how many rounds per set and how many sets.

Press Start — A 3-2-1 countdown leads into your first work interval with audio cues for every transition.

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Frequently Asked Questions

What is the classic Tabata protocol?

Developed by Dr. Izumi Tabata in 1996, the classic format alternates 20 seconds of all-out maximum effort with 10 seconds of rest across 8 rounds, totaling exactly 4 minutes.

How many calories does a 4-minute Tabata workout burn?

Research shows Tabata burns approximately 13 to 15 calories per minute during the workout, plus elevated post-exercise oxygen consumption (EPOC) burning additional calories for hours afterward.

What exercises are best suited for Tabata?

Compound exercises that engage large muscle groups and elevate heart rate fast: burpees, sprints, kettlebell swings, stationary bike, jump squats, rowing, and mountain climbers.

What are the preset configurations available in this Tabata timer?

Classic Tabata (20s work, 10s rest, 8 rounds), Extended (20s work, 10s rest, 8 rounds, 2 sets with 60s set rest), Power (30s work, 15s rest, 6 rounds), and Endurance (40s work, 20s rest, 8 rounds).

Can I use keyboard shortcuts to control the Tabata timer?

Yes. Press Spacebar to Start or Pause, press R to Reset, and press F to enter Fullscreen mode.

Ready to Start Your HIIT & Tabata Timer?

Scroll up and press Start to begin your visual countdown immediately.