Tabata Timer
Free Tabata timer online for high-intensity interval training (HIIT). Customize your work intervals, rest periods, prep time, and number of rounds. Audio alerts and mobile vibration keep you focused on your workout.
Click a button above to create your first timer. You can add up to 8 total.
Tabata training is a form of HIIT that alternates between intense work periods and short rest periods. Our Tabata timer makes it easy to structure your workouts with customizable intervals and clear audio cues for each phase transition.
Tabata Timer Features
What is Tabata Training?
Tabata training was developed by Japanese scientist Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo. The original protocol consists of 8 rounds of 20 seconds of ultra-intense exercise followed by 10 seconds of rest, totaling 4 minutes. This high-intensity interval training method has been proven to improve both aerobic and anaerobic fitness levels more effectively than traditional moderate-intensity training.
Classic Tabata Protocol
- Work: 20 seconds at maximum intensity
- Rest: 10 seconds of complete rest
- Rounds: 8 rounds total
- Total Time: 4 minutes
Our timer lets you customize these values for your specific workout needs, from classic Tabata to longer HIIT sessions.
Perfect for Any HIIT Workout
While the classic Tabata protocol is 20/10, our timer supports any interval combination. Use it for CrossFit WODs, circuit training, boxing rounds, cycling intervals, running sprints, bodyweight exercises, or any activity that benefits from timed intervals. Custom labels let you name your work and rest phases for any training style.