Tabata Timer

Work20s
Rest10s
Rounds8

4:00 total · 10s prepare before Round 1

More fitness timers

HIIT Timer

Tabata Timer

Classic Tabata protocol — 20 seconds work, 10 seconds rest, 8 rounds. Free online Tabata timer with sound. Open this page, click Start, and follow the on-screen phase cues. Sound alerts mark each transition — no app install required.

Tabata training alternates 20 seconds of maximum effort with 10 seconds of rest for eight rounds — about four minutes total. This preset follows the classic Tabata protocol used in HIIT and cardio classes.

Customize sounds and durations from Settings (when available). Share this page or bookmark it for your next session.

Frequently asked questions

How do I use the Tabata Timer timer?
This page is pre-configured for Tabata Timer. Click Start to begin. Work and rest phases alternate automatically with sound cues at each transition.
Will the timer work if I switch tabs?
The timer runs in your browser while this tab stays open. Switching away may delay updates on some devices — keep the tab active for reliable timing.
Can I change work and rest durations?
This preset uses fixed intervals optimized for the protocol. Use Customize on the setup screen for timing overrides, or open the HIIT timer for fully editable work/rest times.

How To Use

Classic Tabata follows 20 seconds of work and 10 seconds of rest for eight rounds — about four minutes of high-intensity training. This timer runs the protocol automatically with phase labels, sound cues, and session progress.

  1. Review the protocol preview (work, rest, rounds) and click Start. A Get Ready countdown runs first when prepare time is set.
  2. Follow the phase label above the timer (Get Ready, Work, or Rest) and the background color as work and rest alternate automatically.
  3. Use Pause to freeze the timer; press Resume to continue. There is no Skip — the 20/10 protocol stays locked during a session.
  4. Click Customize on the setup screen to change rounds, work, rest, or prepare duration before your next workout.
  5. When the workout finishes, click Start Again for another session or Back to setup to return to the protocol preview.

Keyboard shortcuts

SpacePause / Resume
EscStop immediately and return to setup
MMute / unmute Tabata sound cues

Keyboard shortcuts are disabled while the Customize dialog is open or when focus is in an input field.

Tips

  • Hold the Stop button for one second to end a workout early — a short tap does nothing.
  • Sound cues include countdown beeps in the last 3 seconds of Work and Rest and tones at phase transitions. Toggle Sound on the setup screen or with M during a session.
  • Customize is available only before you start. After a finished workout, use Back to setup to change timing.
  • Use the fullscreen icon for a larger display during training.
  • Timing and sound preferences are saved in your browser. Refreshing or leaving the page during a session resets progress.
  • While the timer is running, supported browsers keep the screen awake automatically so the display does not dim mid-workout.