What is Tabata?
A Tabata block is 20 seconds of hard effort followed by 10 seconds of rest, repeated 8 times — 4 minutes in total. The format is named after Izumi Tabata, whose 1996 study used this work-to-rest pattern. This timer is preset to it.
How to use it
Press Start, use the 10-second get-ready countdown to get into position, and go. The background turns red during work and green during rest, so you can see the phase from across the room.
Doing more than one block
Many workouts use several Tabata blocks with a minute of rest between them. Set rounds to 16 or 24 for back-to-back blocks, or run the timer again after a break.
Exercise ideas
- Bodyweight: squats, burpees, mountain climbers, push-ups
- Equipment: kettlebell swings, rowing, assault bike, jump rope
Pick movements you can do safely at high effort. If you are new to high-intensity training, start with fewer rounds.
Popular presets
- 3 Round Boxing Timer — 3 x 3:00, 1:00 rest
- 30 / 10 Interval Timer — 30s on, 10s off
- 30 / 30 Interval Timer — 30s on, 30s off
- 30 / 15 Interval Timer — 30s on, 15s off
- 45 / 15 HIIT Timer — 45s on, 15s off
- 1 Minute Interval Timer — 60s on, 10s off