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Tabata / HIIT Timer

00:20

Work

Round 1 / 8

Popular Tabata Timers

What Is a Tabata / HIIT Timer?

A Tabata timer alternates short bursts of intense effort with brief rest periods—most commonly 20 seconds of work followed by 10 seconds of rest, repeated 8 times. Originally developed by Dr. Izumi Tabata, it’s a fast and effective training method that improves both cardio and muscular endurance in just 4 minutes.

A HIIT (High-Intensity Interval Training) timer follows the same pattern, but with flexible durations—like 30 / 30, 40 / 20, or EMOM (Every Minute On the Minute) formats. These timers help you stay consistent without watching the clock.

Why People Use HIIT Timers

  • Burn fat and calories: Short, intense circuits that push your heart rate.
  • Improve cardio and stamina: Sprint / walk intervals or jump rope rounds.
  • Strength endurance: Weighted circuits with minimal rest.
  • Sport-specific training: Boxing rounds, agility drills, or MMA conditioning.
  • Quick workouts: Great for home, travel, or office micro-sessions.
  • EMOM training: Do a fixed number of reps each minute, rest the remainder.

Tips for Effective HIIT

  • Always warm up: 3–5 minutes of dynamic movement.
  • Use a format you can sustain: Don’t sacrifice form to go faster.
  • Track your performance: Rounds completed, reps per work segment, or weights used.
  • Cooldown afterward: Walk and stretch to recover and reduce soreness.

FAQ

How long should a Tabata workout last?

One Tabata cycle is just 4 minutes (8 rounds). You can stack 2–4 cycles for a full workout.

Can beginners do HIIT?

Yes! Start with 30 seconds of work and 30 seconds of rest, fewer rounds, and scale up gradually.

Is HIIT only for cardio?

No—HIIT is great for strength training, bodyweight workouts, agility drills, and more.

How to Use This HIIT Timer

  1. Pick a preset above (20 / 10 × 8 is the classic Tabata).
  2. Press Start. The timer shows “Work” first and beeps when it’s time to “Rest”.
  3. Each cycle = Work + Rest. After the last cycle the clock stops automatically.
  4. Need more rounds? Hit Reset, pick a bigger preset, or create your own in code.