Tabata & Interval Training Timer
Tabata is a form of high-intensity interval training (HIIT) developed by Dr. Izumi Tabata. The classic protocol is eight rounds of 20 seconds of all-out work followed by 10 seconds of rest, for a total of four minutes. This timer lets you set your own work, rest, rounds and prepare time to match any interval workout — not just Tabata.
How It Works
The timer counts down a short prepare phase so you can get into position, then alternates work and rest for the number of rounds you set. Each phase has a distinct color — red for work, green for rest — plus a beep on every transition, so you never have to stare at the screen mid-set.
How to Set Up Your Interval Timer
Choose a Prepare time to get ready before the first round starts. Set Rounds for how many work/rest cycles you want. Set Work and Rest durations in seconds. The total workout time updates automatically so you know exactly how long the session will take before you press Start.
Popular Interval Protocols
Classic Tabata: 8 rounds, 20s work / 10s rest. EMOM-style work: 60s work / 0s rest for continuous rounds. Longer HIIT circuits: 30–45s work / 15–20s rest for strength or bodyweight training. Boxing rounds: 180s work / 60s rest to mimic a fight timer.
Frequently Asked Questions
Can I change the number of rounds?
Yes. Set any number of rounds from 1 to 99 to fit workouts of any length.
Does the timer make a sound between phases?
Yes. A distinct beep plays every time the timer switches between prepare, work, and rest phases.
Can I use this for something other than Tabata?
Yes. Because work, rest, rounds, and prepare time are all adjustable, the timer works for any interval-based training style, not just the classic Tabata protocol.
More Free Time Tools
Also try our stopwatch, countdown timer, world clock, or date calculator.