Tabata Timer
A Tabata timer preset to the classic protocol: 20 seconds of maximum-effort work, 10 seconds of rest, repeated for 8 rounds (4 minutes total). The protocol was developed by Dr. Izumi Tabata and colleagues and is one of the most studied high-intensity interval formats. Open this page, press play, and the timer runs the full Tabata sequence with audio cues, a full-screen color fill, and a round-by-round timeline strip so you always know your position in the session.
What is a tabata timer used for?
- ✓Classic Tabata training - run the standard 20/10/8 protocol for any exercise: sprints, burpees, kettlebell swings, box jumps, or bodyweight movements.
- ✓Bodyweight HIIT - use Tabata timing for push-up, squat, plank, or mountain climber intervals without equipment.
- ✓Cardio conditioning - apply Tabata timing to jump rope, cycling, rowing, or any cyclical effort.
- ✓Group fitness classes - display the Tabata timer on a screen or projector and run the class off a single shared countdown.
- ✓Gym and CrossFit-style workouts - Tabata is a common timing format in functional fitness; load this page on your phone and prop it up.
- ✓Sport-specific intervals - apply Tabata timing to shuttle runs, agility drills, or sport-specific conditioning work.
Frequently Asked Questions
What is the Tabata protocol?
Tabata is a high-intensity interval training protocol developed by Dr. Izumi Tabata: 20 seconds of maximum-effort work followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total). The original research showed significant improvements in both aerobic and anaerobic fitness.
How long is a full Tabata session?
One Tabata round is 4 minutes: 8 intervals of 20 seconds work and 10 seconds rest (8 x 30s = 240s). The 3-second prepare countdown brings the total page time to about 4 minutes 3 seconds.
Can I change the work and rest durations on this page?
The Tabata timer is pre-configured to the standard 20/10 protocol. For custom durations, use the interval timer page where you can set any work duration, rest duration, and number of rounds.
What are the audio cues?
A chime plays when the work phase starts (high tone), when the rest phase starts (lower tone), and twice when the full session is complete. A tick sounds during the 3-second prepare countdown.
Can I see which round I am on?
Yes. The "WORK - Round X/8" or "REST - Round X/8" label shows your current position. The timeline strip at the bottom of the screen shows all 16 blocks (8 work + 8 rest) with completed blocks dimmed and the current block highlighted.
Does this work without internet?
Once the page loads, the timer runs entirely in the browser with no server calls. Keep the tab open and it will continue to work even if your network drops mid-session.
Can I use this timer for exercises other than the original study protocol?
Yes. Tabata timing (20/10/8) is widely used for many exercises beyond the cycling protocol in the original research. Any movement that can be performed at high intensity for 20 seconds works with this timer format.
Is there a version with custom rounds or durations?
Yes. The interval timer at https://easytimer.app/interval-timer lets you set any work duration, rest duration, and round count via URL parameters.
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