Free Tabata timer
Twenty seconds as hard as you can, ten seconds of rest, eight times. Pick one of these and press start, or load your own moves and set the timer to 20/10.
Tabata workouts
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Classic Tabata
3:50 · 20/10s · Burpees
One move, eight rounds
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Tabata circuit
3:50 · 20/10s · 8 moves
Eight moves, one round each
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Four Tabatas
15:50 · 20/10s · 4 moves, 8 sets each
Four moves, eight rounds of each
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Quiet Tabata
3:50 · 20/10s · 8 moves
No jumping, eight moves
StartEdit
What Tabata is
Tabata is a kind of HIIT named after Izumi Tabata, whose 1996 study had athletes do eight rounds of 20 seconds all-out followed by 10 seconds of rest. One Tabata is four minutes. The point is the effort: if you could keep going at the end of a round, it wasn't hard enough.
At home that usually means one big move that uses your whole body, like burpees, jump squats or high knees, or a short circuit of moves that each get one round.
Tips
- Warm up for a few minutes first. Tabata starts hard and stays hard.
- Pick moves you can do well when you're tired. Form goes before reps.
- For a longer session, do several Tabatas with a minute's rest between them.
- If 20/10 is too much, use 30/30 in the HIIT timer and work up.
Questions
- How long is a Tabata workout?
- One Tabata is four minutes: eight rounds of 20 seconds of work and 10 seconds of rest. Most people do two to four of them.
- Can I do Tabata without jumping?
- Yes. Use the quiet Tabata above, or turn on "no jumping" in the builder and set the timer to 20 seconds on, 10 off.
- Is this Tabata timer free?
- Yes, completely. No app, no account, no ads.