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Tabata Timer: 20 Seconds Work, 10 Seconds Rest × 8
A free Tabata timer with beeps: 8 rounds of 20 seconds hard work and 10 seconds rest, 4 minutes in total after a 10-second get-ready.
Interval timer (HIIT & Tabata)
Work, rest, repeat. A beep marks each change, with a countdown in the last 3 seconds. 10-second get-ready first.
Ready?
20
8 rounds · total 4:00
✅ Rules last checked:
📚 Official sources: WHO: Physical activity fact sheet
We build every tool from the official rules and re-check them when they change. Always confirm with the official source before you rely on a result.
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How a Tabata workout works
Tabata is short but hard: work as hard as is safe for 20 seconds, rest 10, and repeat 8 times. Warm up for 5 minutes first and cool down afterwards.
| Part | Time |
|---|---|
| Get ready | 10 s |
| Work (hard effort) | 20 s × 8 |
| Rest | 10 s × 7 |
| Total | 4:00 |
Choose simple moves you can do safely when tired: squats, star jumps, fast stepping, or cycling.
Questions people ask
Does it work with the screen locked?+
Keep the page open and the screen on for the beeps. Some phones pause timers when the screen locks.