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Tabata timer
This Tabata timer runs the classic protocol: 20 seconds of all out effort, 10 seconds of rest, 8 rounds, about four minutes in total. It beeps you through every change, so you never have to look at the screen.
Free and private. Everything runs in your browser, nothing is uploaded.
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How it works
Press StartThe page is set to 8 rounds of 20 seconds work and 10 seconds rest, after a 10 second get ready.
Go all out for 20 secondsListen for the high tone to work and the low tone to rest.
Add sets if you likeChange Sets to 2 or more for a longer session with a rest between Tabatas.
What a Tabata is
The protocol is named after Izumi Tabata, whose 1996 study had athletes pedal on a bike at very high intensity for 20 seconds, rest for 10, and repeat eight times. The original effort was close to maximal, far harder than a normal workout pace, which is why four minutes are enough. Today the format is used with burpees, squats, kettlebell swings, rowing or sprints.
On this page the last 10 second rest is left out, because the workout ends there, so one Tabata takes 3 minutes 50 seconds after the get ready.
Making it longer
Many classes do several Tabatas with different exercises. Set Sets to 3 or 4 and Rest between sets to 60 seconds, and the timer runs them back to back. Add a warm up of a few minutes before the first set; going all out without one is the quickest way to strain a muscle.
Frequently asked questions
How long is one Tabata?
Eight rounds of 20 seconds work and 10 seconds rest, about 4 minutes. This timer skips the final rest, so it runs 3:50 plus the 10 second get ready.
Can I change the Tabata times?
Yes. Change any field below the timer, for example 30 seconds work and 15 rest. The link you share keeps your times.
Will the beeps play if my phone screen turns off?
The screen is kept on while the timer runs, where the browser allows it. If the device locks anyway, most phones pause the browser, so keep the page open in the foreground for the whole workout.
What happens if I reload the page in the middle of a workout?
The timer continues from the right place because the start time is remembered. Tap the page once so the browser allows sound again.
Can I skip a rest or a round?
Yes. Press Skip to jump to the start of the next part. Space starts and pauses, F switches to full screen.
Is anything sent to a server?
No. The timer runs in your browser. Your settings are stored on your device and in the link you choose to share.
Is the interval timer free?
Yes, completely free, with no sign up and no limit on how often you use it.