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Tabata Timer — 20/10 HIIT & Interval Workout Clock

Run 20s/10s Tabata protocols or custom HIIT sets, rounds, and recovery cycles with 3-2-1 audio cues and screen Wake Lock.

Rounds: 1/8 • Cycle: 1/1
0HIIT Tabata
Total Workout: 04:00
Elapsed: 00:00 / Remaining: 04:00

💪 HIIT & Tabata Timer

Setup custom intervals, work durations, and round sets.

Work Interval (Active sprint)20s
Rest Interval (Cooldown)10s
Rounds (Sets per cycle)
8

What is Tabata?

Tabata training is a high-intensity interval training (HIIT) protocol created by Dr. Izumi Tabata. It consists of 8 rounds of ultra-intense work sprints (20 seconds) followed by brief recovery rest periods (10 seconds), for a total of 4 minutes. Ideal for burning fat, improving stamina, and full-body cardio workouts.

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How the Tabata & HIIT Interval Engine Works

This Tabata Workout Timer opens pre-configured to the original 1996 Dr. Izumi Tabata protocol: a 10-second Prepare countdown followed by 8 rounds of 20 seconds Work and 10 seconds Rest. Every stage transition is signaled by distinct Web Audio oscillator frequencies and color-coded status cards so you can follow your intervals from across the gym floor:

  • 3-2-1 Countdown Pips (600 Hz): Short 80ms beeps alert you during the final 3 seconds of Prepare, Work, or Rest so you can get into position before the clock switches.
  • Work Sprint Cue (1200 Hz Rose Card): A high-pitched 300ms tone marks the exact start of each high-intensity work interval.
  • Recovery Cue (800 Hz Emerald / Blue Card): A lower-pitched tone signals when to stop and rest between rounds or between multi-set cycles.

HIIT, Circuit & Boxing Configuration Reference

Click the Settings (Gear) button while the timer is idle to customize any of the 6 interval parameters for other training styles:

Workout ProtocolWorkRestRounds × CyclesPrimary Training Goal
Classic Tabata (Default)20s10s8 × 1 (4m total)VO2 max & anaerobic conditioning (sprints, burpees, bike)
4-Station Tabata Circuit20s10s8 × 4 (60s cycle rest)Full-body 20-minute metabolic conditioning
40/20 Strength HIIT40s20s10 × 2 (90s cycle rest)Kettlebell swings, dumbbell complexes, bodyweight circuits
30/30 Aerobic Intervals30s30s12 × 1 (12m total)Rowing ergometer, jump rope, and steady-pace intervals
Boxing / Heavy Bag Rounds180s60s6 to 12 × 13-minute combat sports rounds with 1-minute corner rest

Frequently Asked Questions (FAQ)

The classic Tabata protocol developed by Dr. Izumi Tabata in 1996 consists of 8 consecutive rounds of 20 seconds of maximum-effort exercise followed by 10 seconds of rest (totaling 3 minutes and 50 seconds of work/rest after a 10-second preparation countdown).
During the final 3 seconds of any stage, the synthesizer plays short 600 Hz warning ticks (3-2-1). Transitioning into a Work sprint triggers a high-pitched 1200 Hz tone, while transitioning into Rest or Cycle Recovery triggers a lower 800 Hz tone so you can train without staring at the screen.
A Round is a single Work + Rest pair (for example, 20s Work + 10s Rest). A Cycle is a complete block of Rounds (such as 8 Rounds = 1 Tabata set). If you set Cycles to 2 or more, the timer inserts a longer Cycle Rest (default 60 seconds) between full sets.
Yes. Click the Settings (gear) button while the timer is idle to customize Work, Rest, Rounds, and Cycles—for example, 180s Work / 60s Rest × 12 Rounds for 3-minute boxing rounds, or 40s Work / 20s Rest for circuit training.
No. Pressing Start activates the browser's Screen Wake Lock API, keeping your mobile or tablet screen awake across all rounds until the workout completes or you press Pause.