Free Tabata Interval Timer

Looking to get fit with Tabata intervals but don’t want to spend any money? No problem! We’ve got a free Tabata interval timer that you can use right here on our website.

Tabata intervals are a great way to get in an intense workout in a short period, and the timer will help make sure you stay on track. In this blog post, We’ll provide the benefits, drawbacks and a few workout suggestions that you can try. So what are you waiting for? Get started with Tabata today!

What is a Tabata Timer?

A Tabata timer is a tool that helps you stay on track during Tabata intervals. Tabata intervals are a type of high-intensity interval training (HIIT) in which you work hard for 20 seconds and then rest for ten seconds. You repeat this cycle eight times for a total workout time of four minutes. The Tabata timer helps you keep track of the time and ensure that you’re staying on track.

Tabata Intervals may also be incorporated as part of a workout of the day

The Tabata timer was invented by Dr Izumi Tabata, who conducted a study on the benefits of Tabata intervals.

The study results showed that this type of workout is more effective than traditional cardio exercises for improving aerobic and anaerobic fitness levels. Because Tabata workouts are so intense, you don’t need to do them for very long.

This makes Tabata an excellent workout for people who have little time or aren’t in the mood to spend hours at the gym. If you’re looking for an effective way to stay fit without spending all day working out, Tabata might be right up your alley!

Types of Tabata Timers

There are many different types of Tabata timers available online. Some are free ( like ours ), while others cost money. The type of timer you choose depends on your needs and preferences.

Some popular types of Tabata timers include:

  • Online timers that can be accessed from any device with internet access
  • App-based timers that can be installed on phones or tablets
  • Physical timers that can be purchased

How do I use the Tabata Timer?

Our Free Tabata interval timer is very easy to use. Just click on the button below to open up the timer, then hit “start.”

The timer starts with a 10-second countdown – I find this useful to get myself prepared; final checks on equipment before the off.

The timer will start counting down 20 seconds, at which point it will beep five times and stop, and then count down ten seconds and beep. When the timer hits zero, it will start another 20-second cycle, continuing for all 8 Rounds.

The free Tabata interval timer was also prepared for noisy environments with precise colour changes between action and rest periods; this feature has been beneficial.

What are some examples of Tabata workouts?

There are lots of different types of Tabata workouts that you can do.

For example,

#1 – Squats

#2 – Jumping Jacks

#3 – Pushups

#4 – Burpees

#5 – Lunges

#6 – Mountain Climbers

#7 – High Knees

#8 – Jumping rope / Skipping

#9 – Russian twists

#10 – Bicycle crunches

#11 – Kettlebell swings.


You can also mix and match different exercises to create your own Tabata workout. As long as you’re working hard for 20 seconds and then resting for ten seconds, you’re doing it right.

What are the benefits of Tabata intervals?

Tabata intervals provide a great workout in a short amount of time and offer many benefits.

  • Increased efficiency – The timer helps you stay on track and ensure that you’re doing Tabata intervals correctly.
  • Increased intensity – the short bursts of energy help you push yourself harder than you would if you were doing a regular cardio workout.
  • Increased results – Tabata intervals can help you lose weight and build muscle in just four minutes per day!
  • Increased motivation – the timer helps keep you motivated by showing your progress throughout each interval. This encourages you to push yourself even harder than before.

Any downsides to Tabata intervals?

Tabata workouts are very intense, and caution should be used by people with heart or lung problems ( Remember to get advice prior to starting). It’s also essential to make sure that you’re using proper form when performing any exercise, as improper technique can lead to injury.

If you’re starting out, it’s best to try Tabata intervals with less intense exercises like jumping jacks or pushups before moving on to more challenging ones such as burpees or squat jumps.

Or use our beginner timer offering the same principles as the free Tabata interval timer but with a shorter workout time and a more extended rest period.

Do I need any equipment?

No, you only need a timer (which can be found online) and your body weight! Any clothing will work, and you don’t need any special equipment or shoes.

If you’re looking for a challenging workout that can help improve your fitness level, Tabata intervals might be right up your alley! There’s no shortage of benefits when it comes to this type of workout.

Do you have any tips for Tabata workouts?

Yes! Here are some of our favourite tips for getting the most out of your Tabata workout:

  • Before starting with five minutes on a cardio machine, warm up using an elliptical or treadmill. This will help prevent injury and get your blood flowing to prepare yourself for the intense workout.
  • Choose exercises that work multiple muscle groups to get the most out of your time. Squats, lunges, pushups, and burpees are all great options.
  • Keep track of your progress by recording how many reps you can do for each exercise. This will help you push yourself to do more as time goes on.
  • Take a short break after every four intervals, and drink plenty of water to stay hydrated.


We hope that you enjoy our free Tabata interval timer! If you have any questions or feedback, please let us know. And be sure to check out our other free fitness resources,

If you’re looking for more ideas on Tabata workouts, be sure to check out our workout videos. We’ve got various workouts that you can try, all with different levels of difficulty to suit your needs. And if you’re looking for even more challenges, check out our Tabata training plans! These plans will help you get fit using Tabata intervals and are perfect for beginners or experienced exercisers alike.

Top 5 questions

#1 – Is using Tabata interval timers effective

There is a lot of research to support the use of Tabata timers for practical training. A study published in the Journal of Strength and Conditioning Research found that when subjects performed Tabata intervals, they improved their anaerobic capacity (the amount of energy you can produce in a short time) by 28 per cent.

Additionally, a study published in the Journal of Applied Physiology found that Tabata intervals improved insulin sensitivity (how well your body responds to the hormone insulin) by 24 per cent.

#2 – Is there a minimum age for using Tabata interval timers?

Tabata intervals aren’t recommended for individuals under 13 because it’s too intense on their undeveloped bodies. Children who are 12 years old or younger should only do Tabata if they have approval from their doctor and plenty of supervision while exercising.

#3 – Are Tabata timers safe?

As long as you’re following a routine approved by your doctor and are using an appropriate timer, Tabata intervals are safe for most people. However, if you have any health concerns or are pregnant, it’s best to consult with your physician before starting this type or any workout.

#4 – How do I choose the correct timer?

When choosing a Tabata timer, the most important thing to consider is whether you want it on your phone or computer. If you have an iPhone, then there are several apps available that will work just fine. However, if you don’t own one of these devices, Use our timer found on youtube, which will work upon any device with an internet connection. Save it locally and use it personally whenever required.

#5 – What other types of timers are there?

There’s no need to purchase an expensive Tabata timer when you can use one on your phone or computer! You’ll find that most apps and websites offer the same functionality for free including the free Tabata interval timer we share above. All we ask is that you share our content with your friends if you find it helpful to share the love we offer with all our readers.

Author Profile

Owner and author at , 25 years as a quality and health and safety professional with an in-depth knowledge of functional and corrective exercises. IHoS registered,lead auditor, personal trainer and human movement specialist.

Leave a comment