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Tabata Timer

Ready

GET READY

00:45

Round 1 / 8

8:00 left in workout

Work
45s
Rest
15s
Rounds
8
Warm-up
0s
Cooldown
0s

Keyboard: Space start or pause · S skip · R reset · D display · F fullscreen · Esc exit display

Learn more

20 seconds on, 10 off

Classic Tabata: 20/10 × 8

This page locks the Izumi Tabata protocol: eight rounds of 20 seconds work and 10 seconds rest (four minutes). Start for a 3-2-1 arm, then the ring flips work to rest automatically.

Tabata is a specific 20/10 protocol, not a synonym for every HIIT class. You can still switch chips to Interval 45/15 or HIIT 40/20 on the same engine — the H1 stays Tabata so search intent stays honest.

  1. 01

    Start the 20/10 protocol

    Press Start. After get-ready, work for 20 seconds, rest 10, eight times. Skip jumps a phase; Display keeps digits readable across the room.

  2. 02

    Start the arm, then work

    Press Start for a 3-2-1 get-ready, then the ring counts the current interval. Skip jumps to the next phase; Pause holds remaining time.

  3. 03

    Read it from the floor

    Use Display or Fullscreen so WORK / REST, the round rail, and the digits stay large. Cues fire on phase changes unless muted.

Why a dedicated Tabata URL

Generic interval forms hide the protocol. This landing opens 20/10 × 8 immediately, with a gym-readable WORK/REST stage and wake lock for a phone stand or TV.

Read the Tabata interval timer guide

Interval, Tabata, and HIIT

Interval on this hub is a general 45/15 work-rest block. Tabata is a fixed 20/10 × 8 protocol. HIIT here is a 40/20 cardio template. All three share the same engine — only the seconds and copy change.

Embed this interval timer

Paste the iframe on a class site or gym dashboard. Timing stays in the visitor’s browser.

What you get

  • Work / rest ring One large countdown with a two-color ring that flips hue when work becomes rest.
  • Round rail A dot for each round: done, live (pulse), or still ahead — so you never lose place mid-set.
  • Tabata, HIIT, and custom Chips for 45/15, classic 20/10 × 8, and 40/20 HIIT, plus steppers for any work, rest, and round count.
  • Gym display and fullscreen Display mode and fullscreen collapse chrome so digits and WORK / REST read from a few metres away.
  • Phase cues and 3-2-1 arm Short hits on work, softer rest tones, last-three-second ticks, and a get-ready arm before round one.
  • Private on this device Preset, look, and muted preference stay in local storage. No account and no cloud workout log.

Frequently asked questions

Tabata vs HIIT, background tabs, skip, fullscreen, and privacy — quick answers.

What is a Tabata timer?
It counts 20 seconds of work and 10 seconds of rest for eight rounds — the classic Tabata protocol. This page loads that preset on the interval timer engine.
Can I change 20/10 after I land here?
Yes. Chips and steppers still work. The page title stays Tabata; switching chips does not trap you on 20/10.
Is Tabata the same as HIIT?
Tabata is one HIIT protocol (20/10 × 8). The HIIT landing uses 40/20 blocks. Use the hub when you want a custom work/rest pair.
Does it stay accurate if I hide the tab?
Yes. Remaining time uses a wall-clock deadline, so a background tab does not drift the four-minute protocol.

Same suite, different clocks

Need a single countdown, a lap stopwatch, or Pomodoro cycles? Same privacy-first layout.

Private by design

Interval programs stay on your device. We do not require an account to run Tabata or HIIT in the browser.

Need one countdown instead of rounds?

Open the online timer for a single duration, or Pomodoro for focus cycles.

Open timer Open Pomodoro