Tabata Timer Online

Run the Tabata protocol the way it was designed: 20 seconds of all-out work, 10 seconds of rest, eight rounds, four minutes flat. Adjust the work, rest and round counts if you want, then train to the beeps without watching the screen.

  • 100% free
  • No sign-up
  • No clutter or popups
  • Works offline
  • Accurate & distraction-free
Read the guide: How to Do a Tabata Workout
20s work · 10s rest · 8 rounds

Total time 04:00

How it works

  1. 1

    Check the protocol

    It starts on the classic 20 seconds work, 10 seconds rest, eight rounds. Tweak any of those if you want a different format.

  2. 2

    Start and prepare

    A short lead-in gives you time to get set, then the first 20-second work interval begins.

  3. 3

    Push and recover

    A beep marks every switch and the final seconds count down, so you go hard on work and breathe on rest.

Great for

  • ✓ Classic four-minute Tabata finishers
  • ✓ Bodyweight HIIT at home
  • ✓ Bike, rower and assault-bike sprints
  • ✓ Quick conditioning when time is short

No clutter, no popups, no waiting

This tool runs entirely in your browser, so it starts instantly and keeps working offline once the page has loaded. There is no sign-up, no popups fighting for your attention, and nothing is sent anywhere. Add it to your home screen and it opens like a real app.

Frequently asked questions

What is the Tabata protocol?
Tabata is a high-intensity interval format of 20 seconds of maximum-effort work followed by 10 seconds of rest, repeated for eight rounds, which comes to four minutes. It comes from research by Dr Izumi Tabata and is meant to be done at near-maximal intensity.
How is Tabata different from a general interval timer?
Tabata is one specific interval format. This timer is preset to the 20/10 for eight rounds pattern so you can start instantly, while a general interval timer asks you to build the work and rest from scratch. You can still adjust the numbers here if you want a variation.
Does the screen stay on during the workout?
Where your device supports it, the timer asks to keep the screen awake while a workout runs, so it does not dim mid-round. The beeps also let you train without looking at the screen at all.
Does it work offline?
Yes. Once the page has loaded it keeps running with no connection, because the whole tool runs in your browser. You can install it to your home screen and open it like an app.
Do I need an account, and is anything tracked?
No account and no sign-up. The tool runs on your own device, so there is nothing to log in to and your settings stay on your machine. No popups, no clutter.

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