What is HIIT/Tabata Timer?

Set work and rest intervals, pick your rounds, and go. The timer counts down each phase with audio beeps and tracks your rounds and total time.

The Tabata preset (20s work, 10s rest, 8 rounds) finishes in 4 minutes and is the original protocol Dr. Izumi Tabata tested in 1996. One-tap presets cover Beginner HIIT, EMOM, and an AMRAP window that counts up to a time cap, while Custom mode lets you dial in your own work, rest, and rounds. Set the prep countdown to whatever you need — three seconds if you're already moving, or fifteen to get into position and clip the phone to a stand.

How to use

1. Step 1 — Set your work interval (e.g., 20 seconds), rest interval (e.g., 10 seconds), and number of rounds (e.g., 8 for classic Tabata).
2. Step 2 — Press Start. The timer alternates between work (highlighted in green) and rest (highlighted in blue) with audio beeps at each transition.
3. Step 3 — Track completed rounds and total elapsed time. Pause anytime to catch your breath or adjust settings for the next set.

When to use

• Bodyweight circuits at home when you only have a 4 to 20 minute window.
• Sprint intervals on a treadmill, bike, or rower without staring at the gym clock.
• Boxing or kickboxing round timing (3 minute work, 1 minute rest is a common preset).

Result

Classic Tabata: 20s work / 10s rest / 8 rounds = 4 minutes total. The timer beeps three times before each transition and shows a large countdown with your current round.

FAQ

Why 20 seconds work and 10 seconds rest specifically?

Those numbers come from Izumi Tabata's 1996 study on Olympic speed skaters. He found that 8 rounds of 20s all-out effort with 10s rest improved both aerobic and anaerobic capacity more than steady-state cardio of the same duration.

Does the timer keep running if I lock my phone?

The timer asks to keep your screen awake the whole time a workout is running, so it won't dim or lock and the countdown stays accurate. The lock lets go the moment you pause, reset, or finish. If your device blocks that request, set the screen timeout a little longer or rest the phone face-up on a flat surface so it stays lit.

Can I change the audio cue or turn it off?

Two cue modes are built in. Beeps gives you a soft chime three seconds before each transition. Voice speaks the phase aloud — "Work, round three", "Rest", "Workout complete" — which is handy when the screen is out of sight. Switch modes from the Audio cue toggle in Settings, or silence everything by muting the device.

What's a good HIIT structure for beginners?

Try 30 seconds work and 30 seconds rest for 6 rounds, then add a round each session until you reach 10. Once 30/30 feels controlled, shorten rest to 20 seconds. Drop to the 20/10 Tabata format only once you can sustain near-maximum effort.

Can I export the workout summary?

Yes. After the session finishes (or you pause), use Export CSV or Export PDF. The summary lists work and rest seconds, round count, total elapsed time, and the start and finish timestamps so you can paste it into a training log.

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