What is Tabata?
Tabata is 20 seconds of all-out effort followed by 10 seconds of rest, repeated 8 times: four minutes in total. It comes from a 1996 study by Izumi Tabata on short, very intense intervals.
Popular interval formats
- Tabata: 20s work / 10s rest × 8
- Classic HIIT: 40s work / 20s rest × 10
- EMOM: 60s per round, start a set at the top of every minute
- Beginner: 30s work / 30s rest × 8
Always warm up for a few minutes first, and talk to a doctor before starting high-intensity training if you have health concerns.
FAQ
Will the beeps play if my phone screen locks?
Most phones pause web audio when the screen locks. Keep this page open and in the foreground; the timer asks the browser to keep the screen awake while it runs.
Can I make custom intervals?
Yes. Type any work time, rest time and number of rounds, and the timer saves your last settings.