Tabata is a four-minute interval format: 20 seconds of hard work followed by 10 seconds of rest, repeated eight times. It was named after the researcher who studied it. This version coaches the move instead of just beeping.

Can I use a different exercise?

Yes. Squats are the default, but the custom builder lets you set any move (or a different move each round), plus your own work, rest and round counts.

Is four minutes really enough?

Only if you genuinely work hard in the 20-second pushes — Tabata is demanding by design. Treat it as a short, intense finisher or a quick session when time is tight, and warm up first.

Workouts & Recovery · Cardio

Classic Tabata — 4 minutes

The original Tabata protocol, coached: eight rounds of 20 seconds of work and 10 seconds of rest — four minutes flat. Unlike a bare beeper, this one names the move and previews it, so you push hard on the work and breathe on the rest without watching the clock. Squats are the default; swap in any move with the custom builder. Short, sharp and complete in one go.

Moves: 1
Length: ≈ 4 min
Level: All levels

Also known as 4 minute tabata, tabata workout, tabata timer with exercises.

How the session works

1Clear a small space and stand ready — there's no warm-up built in, so move easy on the first round.
2Press start. The app names the move, then runs eight rounds of 20 seconds on, 10 off.
3Work hard through each 20-second push and recover in the 10-second rest.
4It's exactly four minutes; to change the move or the intervals, use the custom builder.

The moves

Bodyweight squat20s
Chest up, knees track over your toes.

What it's good for

The exact, classic 20/10 × 8 Tabata structure — four minutes, no more.
Coached, not just beeped: the move is named and previewed every round.
Squats by default and bodyweight throughout — swap the move in the builder.

The evidence. The 20/10 × 8 Tabata format is a well-known high-intensity interval protocol; done at a genuinely hard effort it builds fitness in very little time, but the intensity is what makes it work, so warm up and scale the effort to your level.

Safety

There's no built-in warm-up — do a minute of marching first, and push within your limits.
Slow any round to an easier pace if you feel breathless, dizzy or a joint complaining.

Frequently asked questions

What is Tabata?: Tabata is a four-minute interval format: 20 seconds of hard work followed by 10 seconds of rest, repeated eight times. It was named after the researcher who studied it. This version coaches the move instead of just beeping.
Can I use a different exercise?: Yes. Squats are the default, but the custom builder lets you set any move (or a different move each round), plus your own work, rest and round counts.
Is four minutes really enough?: Only if you genuinely work hard in the 20-second pushes — Tabata is demanding by design. Treat it as a short, intense finisher or a quick session when time is tight, and warm up first.

Gear we recommend

Optional kit that pairs with a home practice — for tracking recovery and effort. We may earn a commission on purchases made through these links.

WHOOP

WHOOP 5.0

Screenless · Strain & recovery

$239Read review

Oura

Oura Ring 4

~7-day battery · Sleep staging

$349Read review

Try another routine

Related calculators

Rankings to explore

Best fitness trackers

Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.