Tabata Timer
20 seconds on · 10 seconds off · 8 rounds · 4 minutes total
Work
Round 1 of 8
What is Tabata?
Tabata is a specific form of high-intensity interval training developed by Japanese scientist Dr. Izumi Tabata in 1996. The original research compared moderate-intensity exercise (60 minutes, 5 days a week) against Tabata-style training (4 minutes, 4 days a week). The result was striking: the Tabata group showed better aerobic capacity AND anaerobic fitness improvements despite training for a fraction of the time.
The protocol is simple and fixed: 20 seconds of all-out effort followed by 10 seconds of complete rest, repeated 8 times. The total workout takes exactly 4 minutes. Because the effort required is absolute maximum intensity, 4 minutes is enough to produce significant cardiovascular and metabolic benefits.
Popular Tabata Exercises
Burpees
Jump Squats
Push-ups
Mountain Climbers
High Knees
Kettlebell Swings
Sprinting
Box Jumps
Tabata Tips
- •Warm up for at least 5 minutes before starting a Tabata workout — the intensity is extreme.
- •The 20 seconds should be genuinely maximal effort. If you're not gasping by round 4, go harder.
- •Use the timer in fullscreen mode if working out away from your desk.
- •Beginners: do one or two Tabata sets per session. Advanced athletes can do 3-5 with 60-second rest between sets.
- •Track your reps during each work interval to measure progress over time.