Online Tabata Timer for HIIT Workouts
Set up your intervals and start training.
Choose your preparation time, work and rest intervals, and number of rounds. Follow clear visual and audio cues throughout your workout — free to use directly in your browser, with no download or account required.
What Is Tabata Training?
Tabata is a high-intensity interval training protocol that alternates short periods of intense work with brief recovery.
The classic Tabata format uses 20 seconds of work followed by 10 seconds of rest for 8 rounds. One complete Tabata block lasts 4 minutes.
The format can be used with bodyweight exercises, strength movements, cardio equipment, or other exercises that can be performed safely at a controlled intensity.
Classic Tabata Protocol
Work: 20 seconds
Rest: 10 seconds
Rounds: 8
Total interval time: 4 minutes
You can also change the work time, rest time, and number of rounds to create a custom HIIT workout. Modified intervals are not the original Tabata protocol, but they use the same work-and-rest structure.
How to Use the Tabata Timer
Set the preparation countdown.
Choose your work duration.
Choose your rest duration.
Select the number of rounds.
Press Start Timer and follow the visual and audio cues.
The timer displays the current exercise, workout phase, remaining time, and round number. You can also load one of the ready-made workouts below with its complete timer configuration.
Ready-to-Start Interval Workouts
Choose a workout to load its exercises and timer settings. Review the sequence, then press Start Timer when you are ready.
Full-Body Tabata
Focus:
Full-body conditioning
Equipment:
None
Timer:
10s preparation · 20s work · 10s rest · 8 rounds
Exercises:
Air Squats
Push-Ups
Mountain Climbers
Burpees
Repeat the four-exercise sequence twice to complete all eight rounds.
Kettlebell Conditioning
Focus:
Strength endurance
Equipment:
Kettlebell
Timer:
15s preparation · 30s work · 15s rest · 8 rounds
Exercises:
Kettlebell Swings
Goblet Squats
Alternating Reverse Lunges
Push Press
Repeat the four-exercise sequence twice. Choose a weight that allows you to maintain consistent technique throughout the workout.
Bike Sprint Tabata
Focus:
Cardiovascular conditioning
Equipment:
Exercise bike
Timer:
20s preparation · 20s work · 10s rest · 8 rounds
Perform a hard but controlled bike sprint during every work interval. Maintain an easy pace or stop completely during each rest interval.
Beginner Bodyweight Intervals
Focus:
Controlled full-body training
Equipment:
None
Timer:
15s preparation · 20s work · 20s rest · 6 rounds
Exercises:
Bodyweight Squats
Incline Push-Ups
Alternating Reverse Lunges
Standing Knee Drives
Bodyweight Squats
Incline Push-Ups
Use a controlled pace and prioritize movement quality over speed.
Benefits of Tabata and Interval Training
Efficient Workout Structure
Complete a classic Tabata block in four minutes or create a longer custom interval session.
Clear Work and Recovery Periods
Visual and audio cues tell you when to work, recover, and prepare for the next round.
Exercise Guidance
Add exercises to the workout so the movement for the current round remains visible while you train.
Adjustable Intensity
Control the exercise selection, pace, interval duration, recovery time, and number of rounds.
Flexible Training Options
Train with bodyweight movements, weights, a bike, a rower, or other suitable equipment.
Easy to Repeat
Load the same workout structure again for consistent training and performance comparison.
What is a Tabata timer?
A Tabata timer automatically alternates between timed work and rest periods. The classic format uses 20 seconds of work and 10 seconds of rest for 8 rounds.
Is Tabata always 20 seconds of work and 10 seconds of rest?
Classic Tabata follows the 20/10 format for 8 rounds. You can change the intervals for other HIIT workouts, but a modified structure is not the original Tabata protocol.
How long does a Tabata workout take?
One classic Tabata block lasts 4 minutes. A complete training session may take longer when it includes preparation, several exercise blocks, recovery periods, or a warm-up and cool-down performed outside the timer.
Can I add exercises to the timer?
Yes. You can add an exercise sequence to the workout. The timer displays the appropriate movement during each round and repeats the sequence when the workout contains more rounds than exercises.
How many Tabata rounds should I do?
The classic protocol contains 8 rounds. Beginners may start with fewer rounds or moderate the exercise intensity. More experienced athletes can complete additional blocks with sufficient recovery between them.
Can I use this timer for other HIIT workouts?
Yes. You can customize the preparation time, work interval, rest interval, number of rounds, and exercises for circuit training, cardio intervals, and other work-and-rest workouts. Use the dedicated Movrox timers for EMOM, AMRAP, and For Time workouts.
