The Tabata Timer runs the classic high-intensity interval protocol — 20 seconds of hard work, 10 seconds of rest, repeated 8 times for about four minutes — with clear audio cues at every change. Every interval is adjustable, so it doubles as a general HIIT timer.
The classic Tabata protocol
Tabata training comes from research by Dr Izumi Tabata into short, very intense intervals. The standard format is:
- Work: 20 seconds, all-out effort
- Rest: 10 seconds
- Rounds: 8
- Total: roughly 4 minutes
How to use it
Leave the defaults for a true Tabata, or change the work, rest and round fields to build any interval workout — longer work blocks, more rounds, or an EMOM-style pattern. Press Start and a short get-ready countdown plays before the first work interval. The panel turns green during work and amber during rest, displays the current round, and beeps at every switch so you can train without watching the screen.
Getting the most from it
Pick exercises you can perform safely at high intensity, warm up first, and give each 20-second work block a genuine all-out effort — that intensity is what makes the format effective. Keep this tab open and your volume up so the tones reach you through the workout.