Tabata Timer Online — Free 20/10 Tabata Interval Clock

8 rounds
Ready
00:20
Countdown TimerPomodoro TimerHIIT TimerBoxing TimerStopwatch

What Is the Tabata Protocol?

Tabata is a high-intensity interval training (HIIT) format developed by Dr. Izumi Tabata in 1996. The protocol consists of 20 seconds of maximum-effort work followed by 10 seconds of rest, repeated for 8 rounds — totaling exactly 4 minutes per exercise.

How to Use the Tabata Timer

  • Press Start — a 3-second countdown gives you time to get ready.
  • Work as hard as possible during the orange WORK phase.
  • Rest briefly during the teal REST phase.
  • The timer automatically advances through all 8 rounds.

Benefits of Tabata Training

Research shows Tabata training can improve both aerobic and anaerobic capacity in just 4 minutes per exercise. It is used for fat burning, cardiovascular fitness, and athletic conditioning.