Tabata Timer

A 4-minute Tabata session timer — 20 seconds of work and 10 seconds of rest, repeated 8 times. Press start, train, get notified at the end.

Countdown timer

Quick utility for focus sprints or breaks — runs in the browser.

Channels
Browser (off)
Remaining
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Tabata is the protocol named after Dr. Izumi Tabata's 1996 paper: 20 seconds of all-out work, 10 seconds of rest, repeated for 8 rounds. Total elapsed time: exactly 4 minutes. Despite the brevity, the intensity is brutal — Tabata's original subjects produced both anaerobic and aerobic adaptations comparable to a much longer steady-state session. This page is the session-level Tabata timer: 4 minutes total, end notification on Telegram, push, or email when the round set is complete. The 20s/10s round-by-round cadence is something you count yourself or follow with a watch — the value of a server-side timer here is the firm endpoint, so you know when to stop pushing. Tabata is a finisher, not a stand-alone session: most people pair one Tabata block with a longer warm-up and one or two more rounds. Label the timer ("squat tabata", "burpee tabata") and the notification arrives with that label. For the broader interval format with custom work-rest ratios, use the interval page instead.

FAQ

How long is a Tabata session?
One Tabata block is 4 minutes total: 8 rounds of 20 seconds of work and 10 seconds of rest. Most people stack two to four blocks with rest in between.
Will the Tabata timer fire if my phone is in a bag?
Yes. The countdown runs server-side; the end notification arrives via Telegram, push, or email regardless of screen state.
Can I do multiple Tabata rounds back to back?
Yes — run one block, take a 1–2 minute rest, start the next. Stack two to four for a full HIIT session.
Is Tabata the same as HIIT?
Tabata is one specific HIIT protocol (20s/10s × 8). HIIT is the broader category — any high-intensity interval format. For other formats, use the interval timer.

Related interval timers

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