Tabata Timer runs the classic 20 s work / 10 s rest × 8 rounds protocol.
Quick start
Tap Start to run the standard Tabata workout.
Custom workout
Tap Set Up (or double-tap the timer display) to open the settings panel to change work time, rest time, or number of rounds.
During the session
The timer automatically alternates work and rest. Use Pause, Reset, or Clear.
Save & load
Use Import / Export to save your custom Tabata variations.
0/40
0/200
9/14
Verify audio works:
After you set workout duration above, choose when to hear an audible reminder.
Turn sound on or off for beeps and voice announcements. On iPhone/iPad, tap above to enable after dismissing the banner.
The Tabata protocol was developed by Dr. Izumi Tabata in 1996 at the National Institute of Fitness and Sports in Tokyo. The research showed that 4 minutes of Tabata training (20 seconds all-out effort, 10 seconds rest, repeated 8 times) improved both aerobic and anaerobic capacity more effectively than longer moderate-intensity workouts.
Classic Tabata: 20 seconds maximum effort, 10 seconds rest, 8 rounds total (4 minutes).
Benefits: Improves VO2 max, anaerobic capacity, and metabolic efficiency. Perfect for time-efficient, high-intensity workouts.
Keywords: Tabata timer, Tabata protocol, HIIT timer, 20/10 Tabata, 4 minute workout, Tabata interval timer.
Version: v0.18 · 2024-01-15