What is a Tabata workout?

The Tabata protocol was developed by Japanese scientist Dr. Izumi Tabata. The classic workout consists of 8 rounds of 20 seconds intense work, separated by 10 seconds rest — 4 minutes total with maximum effect.

How to use the Tabata timer?

1. Choose an exercise (burpees, jumps, push-ups).
2. Press Start — the timer guides you through 8 rounds.
3. Work at max during Work, rest during Rest.
4. Sound cues alert you when phases change.

Tabata vs HIIT

Tabata is a specific type of HIIT with a fixed 2:1 work:rest ratio. For more flexible intervals try our HIIT Interval Timer. For boxing rounds — Boxing Round Timer.