Tabata & Interval Timer
Tabata, HIIT and custom work/rest plans — the segment timeline auto-advances.
- 1Get ready10s
- 2Work 1/820s
- 3Rest10s
- 4Work 2/820s
- 5Rest10s
- 6Work 3/820s
- 7Rest10s
- 8Work 4/820s
- 9Rest10s
- 10Work 5/820s
- 11Rest10s
- 12Work 6/820s
- 13Rest10s
- 14Work 7/820s
- 15Rest10s
- 16Work 8/820s
How to use the interval timer
Pick a preset or open Custom to set prepare, work, rest, rounds and cooldown. Press Start. The timer runs each segment in order, flashing at every transition, and finishes with a “Workout complete” flash. The plan list always shows where you are.
| Action | Key |
|---|---|
| Start / Pause / Resume | Space |
| Reset the workout | R |
| Fullscreen | F |
What is Tabata?
Tabata is a 4-minute high-intensity protocol: 20 seconds of maximal effort, 10 seconds of rest, eight rounds. It was studied by Dr. Izumi Tabata in 1996 and has since become the default "short but brutal" conditioning format. Our default adds a 10-second Get ready phase so the first round doesn't ambush you.
Workout ideas
- Tabata — sprints, burpees, air squats or battle ropes, 20/10 × 8.
- HIIT 30/15 — kettlebell swings, rowing or cycling at a hard-but-sustainable pace.
- EMOM — set rounds to your minutes; do the exercise in the first 45 s, rest in the last 15 s.
- Strength — 40 s work / 80 s rest for heavy compound lifts (set work 40, rest 80).
Related tools
Doing focused desk work instead? The pomodoro timer cycles 25-minute focus sessions. Need a single alarm? The countdown timer does one duration with presets.