Tabata Timer
The classic 20/10 × 8 Tabata format is ready to start: 4 minutes of intervals after a 5-second get-ready countdown.
- Fewer clicks, keyboard friendly
- Features others lock behind paywalls
- More accurate results
Get ready
Round 1 of 8
Workout presets
How to use
- Choose Tabata, HIIT, Boxing, or edit the interval values.
- Turn on voice cues or phase-change sound if you want hands-free guidance.
- Press Start or Space to begin the get-ready countdown.
- Use S to skip a phase, R to reset, or Pause to hold the current phase.
Tabata is a specific 4-minute interval format
Classic Tabata is 20 seconds of work and 10 seconds of rest repeated 8 times: 8 × (20 + 10) = 240 seconds, or 4 minutes. HIIT is the broader category of alternating hard and recovery intervals, so a 40/20 workout or boxing rounds are HIIT-style timing but not the original Tabata protocol. This timer includes the rest after the eighth work interval so its Tabata preset is a full 4:00.
Timing that catches up after a background tab
Browsers may slow JavaScript in an inactive tab. Instead of subtracting one second per visual tick, this timer stores the scheduled end time of each phase and compares it with your device clock. If the tab wakes up late, it advances through the phases that actually elapsed rather than making the session longer. Browser audio and voice can still be delayed or muted by a locked phone, so do not use a web timer for safety-critical timing.
Preset timing at a glance
Tabata is 20 seconds work / 10 seconds rest × 8, for 4:00 plus the optional 5-second get-ready countdown. The HIIT preset is 40/20 × 8, for 8:00. The boxing preset is 3-minute rounds with 1-minute rests × 12, for 48:00. Use Custom for any routine from 1 to 10,800 seconds per work interval and up to 99 rounds.
Frequently asked questions
What is the standard Tabata timer setting?
The standard Tabata format is 20 seconds of work followed by 10 seconds of rest for 8 rounds, totaling exactly 4 minutes. This timer adds an optional 5-second get-ready countdown before the 4:00 session.
What is the difference between Tabata and HIIT?
Tabata is one defined HIIT format: 20 seconds of work, 10 seconds of rest and 8 rounds. HIIT describes a wider range of work-to-rest ratios, such as 40/20 or 30/30, selected for a workout and fitness level.
Do voice cues work when I switch browser tabs?
Voice and sound cues begin after you press Start, but browsers can delay or mute audio in background tabs, especially when a phone is locked. The timing state itself catches up from the device clock when the page runs again.
Does this interval timer save my workout settings?
Your selected interval settings, active timer and sound choices are stored only in this browser. No account, workout data or setting is sent to a server.
Which keyboard shortcuts does the interval timer support?
Space starts or pauses the timer, R resets it, and S skips to the next phase. The shortcuts are ignored while you are editing a number field.
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Updated 2026-10-13