Interval & HIIT · October 2026
Tabata Timer 20/10: Eight Rounds in Four Minutes
Run a free Tabata timer: 20 seconds work, 10 seconds rest, eight rounds. Gym fullscreen, round rail, and how Tabata differs from HIIT 40/20—no account.
What a Tabata timer actually counts
A Tabata timer is not a generic countdown. It repeats a fixed protocol: 20 seconds of work, 10 seconds of rest, eight rounds — four minutes on the clock. Open the free Tabata timer to land on 20/10 × 8 already selected, with a gym-readable WORK / REST stage.
Need other seconds? The interval timer hub is for custom work/rest, and the HIIT timer starts 40/20 × 8. All three share one engine.
How to run eight rounds in under a minute of setup
- Open Tabata. Load the Tabata timer so you do not type 20 and 10 by hand.
- Start. A 3-2-1 arm fires, then the ring counts the current interval. Skip jumps a phase if you miss a rest.
- Read the rail. Eight dots show which round is live. Display or Fullscreen keeps digits readable across a room.
- Finish. After the eighth rest the stage shows DONE. Reset for another set; nothing is uploaded.
Tabata vs HIIT vs a stopwatch
- Tabata — protocol 20/10 × 8. Use when you mean Izumi Tabata’s four-minute set.
- HIIT — umbrella cardio blocks. On this site the HIIT landing is 40/20 × 8, not 20/10.
- Stopwatch — counts up. You mark laps yourself. Use the online stopwatch when round length is messy, not automatic.
Gym TV and class PE
Phone stands and classroom displays need huge WORK / REST labels, a round rail, and a screen that does not sleep. Display mode and wake lock on the interval timer are built for that — not a spreadsheet of seconds.