20 seconds on · 10 seconds off
Tabata Timer
for HIIT
The original Tabata protocol, developed by Dr. Izumi Tabata in 1996, is 20 seconds of all-out work, 10 seconds of rest, 8 rounds. Eight rounds that push both aerobic and anaerobic capacity. Set it up in WODrounds in seconds. No account, no subscription, no ads.
$2.99 once · iOS 17 or later
iPhone · iPad · Apple Watch · Mac · Apple TV
What is Tabata?
Tabata is a high-intensity interval protocol developed by Japanese researcher Dr. Izumi Tabata. The format is strict: 20 seconds of maximum effort, 10 seconds of rest, repeated for 8 rounds.
Despite lasting less than four minutes, a true Tabata set is one of the most demanding workout formats. The short rest periods and maximum effort create a powerful training stimulus for both aerobic and anaerobic fitness.
How to set up Tabata in WODrounds
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Switch to Intervals
Open WODrounds and tap Intervals at the top. This gives you separate work and rest controls.
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Set 20 / 10 / 8
Set work to 20 seconds, rest to 10 seconds, and rounds to 8. That's the classic Tabata protocol. The timer runs 3:50: there is no rest after the last round, so it stops when you do.
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Press Start
A 10-second countdown gives you time to get ready. Then the timer runs with sound cues between work and rest.
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Go all out
Maximum effort for every 20-second work period. The timer handles the timing. You handle the intensity.
Example Tabata workouts
Classic Tabata (3:50)
Intervals · Work 20s · Rest 10s · 8 rounds
- Pick one exercise: burpees, kettlebell swings, or assault bike
- Go all-out for 20 seconds, rest 10 seconds
- Repeat 8 times
Double Tabata (7:50)
Intervals · Work 20s · Rest 10s · 16 rounds
- Alternate between two exercises every round
- Odd rounds: thrusters
- Even rounds: box jumps
Tabata Bodyweight (3:50)
Intervals · Work 20s · Rest 10s · 8 rounds
- Round 1-2: mountain climbers
- Round 3-4: jump squats
- Round 5-6: push-ups
- Round 7-8: burpees
Start your Tabata
Available on iPhone, iPad, Apple Watch, Mac and Apple TV.
$2.99 once · iOS 17 or later
No account needed. Works offline.
Related
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EMOM Timer →
Every Minute on the Minute. Set rounds and round length for CrossFit-style pacing.
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Interval Timer →
Custom work and rest periods with any number of rounds. For HIIT, circuits and conditioning.
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Tabata Workout Examples →
5 ready-to-use Tabata workouts. Classic 20/10, kettlebell, bodyweight and more.
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For Time Timer →
Count up from zero and race the clock, with an optional time cap. For classic For Time WODs.
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Timer Guide →
Learn when to use EMOM vs. intervals vs. Tabata vs. For Time and how to set up each format.