Tabata timer with 20/10 intervals

Eight rounds, 20 seconds all-out, 10 seconds rest: four minutes that are not a joke. The timer is set to the classic Tabata protocol; for fighters there is an optional combo caller that shouts punch flurries at you. Free, no sign-up.

3:00

Start Reset Share link

Presets Classic 8×20/10 Double 16×20/10 Beginner 8×20/20

Rounds

Round length

min sec

Rest

min sec

Prepare (sec)

Combo callouts On Off

Sport Boxing Kickboxing Muay Thai

Combo pace (sec) 987 654

The Tabata protocol

The protocol goes back to the Japanese researcher Izumi Tabata, who studied intervals of 20 seconds of maximal effort and 10 seconds of rest in the 1990s. What matters is that the 20 seconds are truly hard — otherwise it is just an ordinary interval.

Variant	Structure	Duration
Classic	8 × 20 sec work / 10 sec rest	about 4 min
Double	16 × 20 sec work / 10 sec rest	about 8 min
Beginner	8 × 20 sec work / 20 sec rest	about 5 min

How to use the Tabata timer in fight sports

• Finisher after the bag — one or two blocks of punch flurries (jab–cross–hook–cross) build conditioning under fatigue at the end of a session.
• Full-body blocks — one exercise per block: burpees, sprawls, high knees or jump rope.
• Do not skip the warm-up — Tabata starts at high intensity; move easily for 5–10 minutes first.
• Rest between blocks — one minute, then the next block; more than two to three blocks per session is too much for most people.

Read next: Heavy bag drills for beginners · Boxing timer · Muay Thai timer

Frequently asked questions

What is Tabata?

An interval protocol of 8 rounds, each with 20 seconds of maximal effort and 10 seconds of rest — about four minutes in total.

How often per week should I do Tabata?

Because of the high intensity, two to three sessions per week with recovery days in between are enough for most people. This is a general guideline, not an individual training recommendation.

Is Tabata suitable for beginners?

With the beginner variant (20 seconds work, 20 seconds rest) yes. If you have health conditions or have not trained for a long time, check high-intensity intervals with a doctor first.

Which exercises work for Tabata in fight sports?

Punch flurries on the bag, burpees, sprawls, high knees, jump rope and medicine-ball throws. What matters is that you can truly go all-out for 20 seconds.