Interval Timer (Tabata & HIIT)
Set work, rest and rounds and hear each change. Pick Tabata, HIIT or plank in one tap.
Presets and total time
| Preset | Work/rest × rounds | Total |
|---|---|---|
| Tabata | 20s/10s × 8 | 3 min 50 sec |
| HIIT | 40s/20s × 10 | 9 min 40 sec |
| Plank | 60s/30s × 3 | 4 min |
| Run/Walk | 60s/90s × 6 | 13 min 30 sec |
Total = work × rounds + rest × (rounds − 1). There is no rest after the last round, and the 3-second countdown is not included.
What is Tabata?
Tabata comes from a 1996 study led by Izumi Tabata: eight all-out 20-second bouts with 10 seconds of rest (4 minutes of exercise) at 170% of VO2max. The intervals improved aerobic capacity about as much as 60 minutes of moderate exercise and raised anaerobic capacity by 28%. It is meant to be very hard, so beginners can lengthen the rest or cut rounds.
How it works
Set work (5 s–10 min), rest (0 s–10 min) and rounds (1–50), then press Start. Work is blue and rest is green. Short beeps play 3 seconds before each change, and the alarm is scheduled ahead so it sounds on time even in another tab.
Sources
FAQ
How long is a Tabata workout?
Eight rounds of 20 seconds of work and 10 seconds of rest: 4 minutes of exercise, or 3 minutes 50 seconds without the final rest.
Can I skip the rest?
Yes. Set rest to 0 seconds and the work rounds run back to back.