Tabata Timer — 20s Work / 10s Rest / 8 Rounds, One Click
The classic Tabata protocol (20 seconds on, 10 seconds off, 8 rounds, 4 minutes total) preset and ready to run, with full custom overrides. Free.
How to use this tool
- 1
The classic 20s work / 10s rest / 8 rounds preset is pre-filled — just press Start.
- 2
Go all-out during green, rest during red, for four minutes.
- 3
Customize work, rest or rounds first if you want a variant.
- 4
Finish, breathe, and repeat for extra rounds if you dare.
Frequently asked questions
▸What is the Tabata protocol?
20 seconds of all-out effort, 10 seconds of rest, repeated 8 times — 4 minutes total. It was designed by Dr. Izumi Tabata for speed-skaters and is one of the most-studied HIIT formats.
▸Can I change the preset?
Yes — the 20/10/8 preset is pre-filled, but work, rest and rounds are all editable before (or before restarting) a session if you want a longer Tabata-style workout.
▸What is the total time?
The classic preset runs 4 minutes (8 × 30s). The timer shows the current round, the phase color, and both the phase clock and the total elapsed clock.