Tabata and interval timer
A Tabata timer counts 8 rounds of 20 seconds of work and 10 seconds of rest, 4 minutes in total. This timer also runs any custom interval workout: set the work and rest time, the number of rounds and sets, and it beeps at every change.
How to use the timer
- Pick a preset or enter your own work, rest, rounds and sets.
- Press Start (or the space bar). A short countdown gives you time to get into position.
- Three short beeps announce the end of each interval; a long beep starts the next one.
- Keep the page open. Where the browser supports it, the timer keeps the screen awake.
What is a Tabata workout?
Tabata is an interval format named after Izumi Tabata, who published a 1996 study in which trained participants cycled for 20 seconds at very high intensity followed by 10 seconds of rest, for 7 to 8 rounds.
In that study the work intervals were far above what most people mean by “hard”. Many home workouts use the same 20/10 timing at a lower, sustainable intensity. The timing is the same, but the effort is not.
Which intervals suit a beginner?
Longer rest makes intervals easier to sustain. A 30/30 format (30 seconds of work, 30 seconds of rest) gives equal time to recover and leaves room to keep good technique, which matters with squats, kettlebell swings or resistance-band rows.
Adults are recommended to get 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous activity per week, plus strength work on two or more days. Short interval sessions can be part of that total.
FAQ
How long is a Tabata workout?
One Tabata block is 8 rounds of 20 seconds of work and 10 seconds of rest, which is 4 minutes. Workouts often combine several blocks with a minute or more of rest between them, plus a warm-up.
Is Tabata safe for beginners?
The 20/10 timing can be used at a moderate effort. Beginners usually do better with longer rest, such as 30/30, and simple exercises. If you have a health condition or pain, check with a doctor first.
Does the timer work with the screen locked?
Browsers may pause pages in the background. The timer recalculates from the clock when you return, and requests the screen to stay awake where supported, so it is best to keep the page open.
Can I use it for stretching?
Yes. The Stretching preset gives 30-second holds with 5 seconds to change position, ten times. Stretch to mild tension, not pain.
Can I use it for HIIT running intervals?
Yes. Set the work time to your running interval and the rest to your walking or jogging recovery, for example 60/90 × 6.
Sources
- Tabata I, et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996
- WHO guidelines on physical activity and sedentary behaviour (2020)
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