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20/10 Tabata Timer

The 20/10 Tabata timer: 20 seconds of all-out work, 10 seconds of rest, repeated for eight rounds — four minutes total. The pattern comes from Dr. Izumi Tabata’s 1996 study, where athletes trained in exhaustive 20-second bouts at around 170% of VO2 max with 10-second rests between them.

This preset loads a single movement — burpees — but anything you can push hard for 20 seconds works: air squats, mountain climbers, kettlebell swings, or sprints on a bike. Press start and the timer runs the full sequence from first work interval to last. Want a different movement, more rounds, or a warmup? Open the preset in the editor and make it yours.

Workout Presets

More Tabata Timer Presets

Good to Know

Frequently Asked Questions

How long is a 20/10 Tabata?
Four minutes of work and rest: eight rounds of 20 seconds on, 10 seconds off. The timer reads 3:50 because it ends on the final work interval — there is no rest after the last round.
Which exercise should I use?
Anything you can perform at high intensity for 20 seconds. Burpees are loaded here; air squats, mountain climbers, jump rope, or bike sprints all work. Swap the movement in the editor.
Can I do more than one Tabata?
Yes — add rounds in the editor, or rest a few minutes and run it again. The Two-Move and Four-Move presets chain multiple movements with a reset between blocks.