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. Four minutes that push both aerobic and anaerobic capacity. Set it up in WODrounds in seconds. No account, no subscription, no ads.

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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 only 4 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.

WODrounds interval timer on iPhone showing work 30s, rest 15s, 8 rounds — ready for Tabata

How to set up Tabata in WODrounds

  • Switch to Intervals

    Open WODrounds and tap Intervals at the top. This gives you separate work and rest controls.

  • Set 20 / 10 / 8

    Set work to 20 seconds, rest to 10 seconds, and rounds to 8. That's the classic Tabata protocol.

  • Press Start

    A 10-second countdown gives you time to get ready. Then the timer runs with sound cues between work and rest.

  • 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 (4 min)

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 (8 min)

Intervals · Work 20s · Rest 10s · 16 rounds

  • Alternate between two exercises every round
  • Odd rounds: thrusters
  • Even rounds: box jumps

Tabata Bodyweight (4 min)

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

See all 5 Tabata workout examples →

Start your Tabata

Available on iPhone, iPad, Apple Watch, Mac and Apple TV.

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