Classic Tabata
3 min 50 secWork
0:20
Rest
0:10
Rounds
8
Total
3:50
20 seconds work, 10 seconds rest, 8 rounds for a 4-minute Tabata block.
HIIT interval timer
Free Online Tabata Timer
Run a clear Tabata and HIIT interval timer with work rounds, rest breaks, round count, and editable interval settings. Start with the classic 20 seconds work, 10 seconds rest, 8 rounds format or adjust the workout for coaching, classes, and personal training.
Built for this job
Athletes can see whether they are in work or rest without reading small controls.
Coaches can run predictable rounds for classes and small-group training.
Editable intervals cover classic Tabata, HIIT circuits, and conditioning blocks.
Classic Tabata
Work
1/8
0:20
WorkBreak
Current phase0%
Total block3:50
20 seconds work, 10 seconds rest, 8 rounds for a 4-minute Tabata block.
Interval presets
Settings
Seconds apply before the next start. The final round ends after work, with no extra break added.
Controls
Create controlled roomUse this setup in XTimer
Need a controller link, viewer display, or shared room?
Keep this simple timer for quick work. Move into an XTimer room when one person controls the clock and another screen shows it to a speaker, team, class, or audience.
Presets that match real work
Start from a timer people already understand.
Each preset has a clear use case, duration, and workflow. That makes the page useful for search visitors immediately, and gives professional users a natural path into XTimer rooms when they need separate controller and viewer devices.
Beginner HIIT
5 min 30 secWork
0:30
Rest
0:30
Rounds
6
Total
5:30
30 seconds work, 30 seconds rest, 6 rounds for a more approachable interval set.
Conditioning block
7 min 40 secWork
0:40
Rest
0:20
Rounds
8
Total
7:40
40 seconds work, 20 seconds rest, 8 rounds for conditioning circuits.
EMOM-style rounds
9 min 45 secWork
0:45
Rest
0:15
Rounds
10
Total
9:45
45 seconds work, 15 seconds rest, 10 rounds for minute-based training blocks.
Professional setup
Use the simple timer first, then graduate to controlled timing.
Use classic Tabata settings only when the exercise can be performed safely at high intensity.
Increase rest time for beginners, technical movements, or strength-based circuits.
Place the display where athletes can see the phase color and round number mid-workout.
Keep warm-up and cooldown outside the interval block unless the class needs one shared timer.
Frequently asked questions
What is the classic Tabata timer format?
Classic Tabata uses 20 seconds of work, 10 seconds of rest, and 8 rounds. The full block lasts 4 minutes.
Can I customize this Tabata timer?
Yes. You can edit work seconds, rest seconds, and rounds before starting the interval timer.
Is a Tabata timer the same as a HIIT timer?
Tabata is a specific HIIT interval format. A HIIT timer can use many different work, rest, and round settings, while classic Tabata is usually 20, 10, 8.