TemplateFree Tabata timer
A free online Tabata timer set to 20 seconds on and 10 seconds off for 8 rounds, with sound cues and a get-ready countdown. Change the times for any HIIT workout.
This timer is also built into the Template Trainer app. Save your circuits as part of a program, and every round you finish is logged so you can track your progress. Start free
What is a Tabata workout?
A Tabata is a short, very hard interval workout: 20 seconds of all-out effort, then 10 seconds of rest, repeated 8 times. That's four minutes in total. The format comes from research on high-intensity interval training by Dr. Izumi Tabata and colleagues, published in 1996. In that study, subjects did seven to eight 20-second bouts on an exercise bike at about 170% of their VO2max, with 10 seconds of rest between bouts, five days a week for six weeks. Both their aerobic fitness (VO2max) and their anaerobic capacity improved.
Today, "Tabata" usually means any workout using that 20/10 × 8 structure, with exercises like burpees, squat jumps, mountain climbers or kettlebell swings.
How to do a Tabata
- Warm up for 5 minutes. A Tabata starts hard, so don't skip this.
- Pick one or two exercises that you can do fast and safely when tired. Full-body moves work best.
- Press Start and use the 10-second countdown to get in position.
- Go as hard as you can for 20 seconds, then rest for 10. Repeat until all 8 rounds are done.
- Cool down with a few minutes of easy movement.
Using two exercises? Type both into the exercise list and set Rounds to 4. The timer alternates them, for the same 8 intervals in total.
Tabata ideas
| Tabata | Exercises | Equipment |
|---|---|---|
| Classic | Burpees | None |
| Leg burner | Squat jumps and alternating lunges | None |
| Core | Mountain climbers and plank shoulder taps | None |
| Kettlebell | Kettlebell swings | Kettlebell |
| Cardio machine | Bike or rower sprints | Bike or rower |
You can stack two or three Tabatas with a minute of rest between them for a 10 to 15 minute session. Set Rounds to 16 or 24 if you want the timer to run them back to back.
Tabata vs. other intervals
Tabata is one kind of HIIT. Longer work periods, like the 40 seconds on and 20 off in a typical circuit, let you do more reps at a slightly lower intensity. For those, the circuit timer starts with circuit-style settings.
Frequently asked questions
How long is a Tabata workout?
One Tabata is four minutes: 8 rounds of 20 seconds of work and 10 seconds of rest.
How many times a week should I do Tabata?
Two or three times a week is plenty for most people, because each one is meant to be done at a very high effort. Leave a day between hard sessions.
Is Tabata good for beginners?
Beginners can do Tabata-style intervals by working at a strong but comfortable pace rather than all-out, and choosing simple exercises like squats or step-ups.