IntervalTimers.com
Tabata Protocol

Tabata workout timers

Tabata training follows a precise format: 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total).

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Classic Tabata Template

4 min

The original Tabata protocol: 20 seconds of intense exercise followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes.

  1. Exercise00:20
  2. Rest00:10
  3. Exercise00:20
  4. Rest00:10
  5. Exercise00:20
  6. Rest00:10
  7. Exercise00:20
  8. Rest00:10
  9. Exercise00:20
  10. Rest00:10
  11. Exercise00:20
  12. Rest00:10
  13. Exercise00:20
  14. Rest00:10
  15. Exercise00:20
  16. Rest00:10
16 rounds 1 set
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Double Tabata Template

8 min

Extended Tabata session with 2 complete Tabata cycles for a total of 8 minutes. Great for a quick but effective workout.

  1. Exercise00:20
  2. Rest00:10
  3. Exercise00:20
  4. Rest00:10
  5. Exercise00:20
  6. Rest00:10
  7. Exercise00:20
  8. Rest00:10
  9. Exercise00:20
  10. Rest00:10
  11. Exercise00:20
  12. Rest00:10
  13. Exercise00:20
  14. Rest00:10
  15. Exercise00:20
  16. Rest00:10
16 rounds 2 sets
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Multi-Exercise Tabata Template

16 min

Four different exercises performed in Tabata format. Complete each exercise for a full Tabata cycle before moving to the next exercise.

  1. Exercise00:20
  2. Rest00:10
  3. Exercise00:20
  4. Rest00:10
  5. Exercise00:20
  6. Rest00:10
  7. Exercise00:20
  8. Rest00:10
  9. Exercise00:20
  10. Rest00:10
  11. Exercise00:20
  12. Rest00:10
  13. Exercise00:20
  14. Rest00:10
  15. Exercise00:20
  16. Rest00:10
16 rounds 4 sets
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