Full body starter
- 01Bodyweight squats
- 02Knee push-ups
- 03Step jacks
- 04Plank hold
One 4-minute block per move with 1 min rest between: about 20 minutes plus a warm-up.
Tabata timer
A free online Tabata timer with sound: 20 seconds of work, 10 seconds of rest, 8 rounds. Press Start and go. It works on any phone or computer, with no app and no sign-up.
FitHackTimer
8 rounds20Ready3:50 left
Work
20s
Rest
10s
Rounds
8
Get the full timer in FitHackTabata, EMOM, AMRAP, AFAP + guided workoutsGet the app →The protocol
What is Tabata?
Tabata is a form of high-intensity interval training (HIIT). You work as hard as you can for 20 seconds, rest for 10 seconds, and repeat that 8 times. One block takes exactly 4 minutes.
It is named after Dr. Izumi Tabata, a Japanese researcher. In a 1996 study, he and his colleagues found that this protocol, done on an exercise bike five days a week for six weeks, improved both aerobic and anaerobic fitness.
Today Tabata is used with all kinds of exercises — squats, burpees, push-ups, kettlebell swings, rowing, running. The key is real intensity in every 20-second interval, which is why a good timer matters: you focus on moving, the beeps tell you when to stop.
Step by step
How to use this timer
- 1Warm up for 5 minutes: easy jogging on the spot, arm circles, a few slow squats.
- 2Pick one exercise for the block, for example squats or mountain climbers.
- 3Press Start. You get a 3-second countdown, then the first 20-second interval.
- 4Go as hard as you can with good form while the ring is red. Rest while it is green.
- 5After 8 rounds the timer beeps three times. Rest 1 minute, then start the next block or cool down.
No equipment
Tabata workouts to try
Three bodyweight sessions you can do at home with this timer. Each move gets one 4-minute Tabata block.
Legs & glutes burner
- 01Jump squats
- 02Alternating lunges
- 03Glute bridges
- 04Skaters
Alternate the moves each interval, 2 blocks, 1 min rest between.
Core & cardio
- 01Mountain climbers
- 02Burpees
- 03High knees
- 04Plank jacks
4 blocks back to back with 1 min rest. Keep form clean when you get tired.
New to high-intensity training? Start with the Beginner preset and talk to a doctor if you have any health concerns.
FAQ
Tabata questions
All timers, plus video-guided workouts, are also in the free FitHack app.
How long is a Tabata workout?
One Tabata round is 4 minutes: 8 intervals of 20 seconds of all-out work and 10 seconds of rest. Most people do 2 to 4 Tabata blocks with a minute of rest between them, plus a warm-up and a cool-down.
Why 20 seconds on, 10 seconds off and 8 rounds?
That is the original protocol from the 1996 study by Dr. Izumi Tabata and colleagues: short, very intense efforts with even shorter rest. The fixed format is what makes Tabata Tabata. If you change the numbers, it becomes general interval training (HIIT).
Is Tabata good for beginners?
Tabata is hard by design. Beginners can start with simple moves like squats or step jacks, do just one 4-minute block, or switch to the Beginner preset (30 s work, 30 s rest, 6 rounds) and build up from there. Talk to a doctor first if you have any health concerns.
What is the difference between Tabata and HIIT?
Tabata is one specific type of HIIT (high-intensity interval training) with a fixed 20/10 × 8 structure. HIIT is the broader idea of alternating hard work with rest, in any ratio, for example 40/20 or 30/30.
Can I change the work and rest time?
Yes. Use the Work, Rest and Rounds controls under the timer, or pick the HIIT (40/20 × 8) or Beginner (30/30 × 6) preset. The timer shows the total time left as you go.
Does the timer have sound, and does it work on my phone?
Yes. It beeps 3-2-1 before every switch and plays different signals for work, rest and the finish. On phones it also vibrates where supported and keeps the screen on while running. Nothing to install and no sign-up.
What exercises are good for Tabata?
Moves that use big muscle groups and are easy to do fast with good form: squats, jump squats, lunges, push-ups, mountain climbers, burpees, high knees, skaters. Pick one exercise per 4-minute block, or alternate two.
More free timers
Interval timerFree online interval timer: set your own work, rest and rounds.EMOM timerFree online EMOM timer with sound: a new round every minute, 3-2-1 beeps, round counter.AMRAP timerFree online AMRAP timer: set 5 to 60 minutes, count your rounds with one tap, get a 1-minute warning and a final beep.AFAP timerFree online AFAP (for time) timer: stopwatch with optional time cap, lap button for round splits, 1-minute cap warning and sound.
Tabata with
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