Tabata 20/10
Tabata timer: 20 seconds on, 10 off
Eight rounds of 20 seconds as hard as you can, with 10 seconds of rest. Four minutes in total, plus warm-up.
Tabata timer
Beeps 3 seconds before each change. Keeps the screen awake where the browser allows it.
Where Tabata comes from
In Tabata's 1996 study, trained young men did 7–8 bouts of 20 seconds on an exercise bike at a very high load, with 10 seconds of rest, five days a week for six weeks. VO₂ max went up by about 7 ml/kg/min. It is very hard: the study used a load well above what you can hold for long.
Most people use "Tabata" for any 20/10 workout, such as HIIT exercises at home. That is easier than the study, but works well with the same timer.
More interval tools
Beep & Cooper test calculator
Your VO₂ max and rating for age and sex.
Interval timer
Set your own work, rest and rounds.
Norwegian 4×4
4 × 4 min hard, 3 min easy.
30/30 intervals
Run 30 s, walk 30 s.
HIIT twice a week
Two 20-minute sessions.
HIIT exercises at home
No equipment, with timer.
FAQ
Is 4 minutes enough?
In the study it was, for fit young men training hard five days a week. For most people Tabata is one part of a weekly plan.
Which exercise is best?
Bike or running gives the most control. At home, use simple moves like squats or high knees.
Sources
- Tabata I, Nishimura K, Kouzaki M, et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc 1996;28(10):1327–1330. doi:10.1097/00005768-199610000-00018
Last updated: October 24, 2026. Written with AI assistance.