Tabata timer
00:10
Total time: 4 minutes
Workout settings
Settings
No built-in voice for this language on this device: steps are marked by sounds.
Warm up before an intense effort and adapt it to your fitness. If in doubt (heart, blood pressure, pregnancy), ask a doctor first.
- Space Start / pause
- ← → Previous / next step
- R Stop
- F Full screen
- Z Zen mode (time only)
A Tabata session is 8 rounds of 20 seconds of all-out effort followed by 10 seconds of rest: 4 minutes in total.
The format comes from a 1996 study led by the Japanese researcher Izumi Tabata on an exercise bike: 7 to 8 efforts of 20 seconds at very high intensity, separated by 10 seconds of rest. Today it is used with all kinds of exercises: squats, burpees, jumping jacks.
| Step | Duration |
|---|---|
| Get ready | 10 seconds |
| Work | 20 seconds |
| Rest | 10 seconds |
| Rounds | 8 |
| Total time | 4 minutes |
Frequently asked questions
How does a Tabata session work?
After 10 seconds to get ready, give it everything for 20 seconds, then rest for 10 seconds. Repeat 8 times. The timer beeps 3, 2, 1 before each change.
How many Tabata sessions can I do?
One session already counts as a hard effort. You can do two or three in a row with a minute of rest between them, once you are used to it.
Is interval training safe?
Warm up first, start at a moderate pace and stop if you feel pain or dizziness. High-intensity training is not suitable for everyone: if you have any doubt, ask a doctor. This timer is not medical advice.