Tabata timer: 20 seconds on, 10 seconds off, 8 rounds
Tabata is the famous four-minute interval workout: 20 seconds at maximum effort, 10 seconds rest, eight times in a row. This timer counts every round out loud, so you never have to look at a clock.
Start the timerTreadmill settings
| Step | Time | Speed | Incline |
|---|---|---|---|
| Warm-up | 90s | 5–6 km/h3–3.5 mph | 0% |
| Warm-up | 90s | 7.5–9 km/h4.5–5.5 mph | 1% |
| Sprint | 20s | 14–18 km/h8.5–11 mph | 1% |
| Rest | 10s | — | 0% |
| Cool-down | 3:00 | 5–6 km/h3–3.5 mph | 0% |
Rounds: 8
Why it works
The protocol comes from a 1996 study by Dr. Izumi Tabata, which found that this short routine improved both aerobic and anaerobic fitness. The rests are too short for full recovery, so each round gets harder. That's the point.
Who it's for
Anyone who wants a very short, very hard session. Beginners can use a steep walk or jog instead of a sprint for the 20-second efforts.
Questions
Can I do Tabata on a treadmill?
Yes, but a treadmill can't change speed in 10 seconds. Keep the belt running and jump onto the side rails for each rest, then step back on. Hold the handrails while stepping on and off.
Is four minutes really enough?
If you truly go all-out, yes, for a single block. Many people do two or three Tabata blocks with a few minutes of walking in between. Use the Rounds setting to go longer.
What's the difference between Tabata and HIIT?
Tabata is one specific type of HIIT with fixed 20/10 timing. HIIT is the general idea of alternating hard efforts with recovery.
Warm up with 5 minutes of easy walking or jogging first. Stop if you feel dizzy, faint or unwell. If you have a health condition, check with a doctor before starting hard exercise.