Tabata & HIIT Timer
Free online Tabata timer and interval workout timer. 10+ professional HIIT protocols — classic Tabata, beginner HIIT, cardio, strength & more. Starts in one click.
Elite Protocols
Classic Tabata
The original Tabata protocol: 20s work, 10s rest, 8 rounds. Maximize fat burn in just 4 minutes.
Beginner HIIT
Gentle introduction to HIIT. Standard 1:1 work-to-rest ratio for steady progress.
Full Body Blast
Elite full-body conditioning. Combines explosive cardio with functional strength.
Core Crusher
Target your midsection and build absolute core stability.
Metabolic Cardio
Pure metabolic conditioning. Keep your heart rate in the red zone for maximum EPOC effect.
AM Accelerator
Kickstart your metabolism in 5 minutes. Perfect for a fast morning wake-up call.
Leg Power HIIT
High-volume lower body explosive movements. Build strength and vertical drive.
Upper Body Blast
Maximize tension and output in your upper body. Pure explosive power.
Elite Endurance
High workload, minimal rest. Designed for high-performance athletes.
Mobility & Recovery
Active recovery and stretching. Focus on fluid movements and range of motion.
Tabata & HIIT Timer FAQ
Everything you need to know about interval training
QWhat is the Tabata Protocol?
Tabata is a scientifically validated HIIT protocol: 20 seconds of maximal intensity work, 10 seconds rest, repeated for 8 rounds (4 minutes total). Proven to increase both aerobic and anaerobic capacity simultaneously.
QCan I use this Tabata timer online for free?
Yes — MyTabata Pro is 100% free to use online. No app download, no signup required. Just pick a protocol and start training.
QWhat is the difference between Tabata and HIIT?
Tabata is a specific type of HIIT: always 20s work / 10s rest / 8 rounds. HIIT (High-Intensity Interval Training) is broader — any ratio of work and rest intervals counts. Our interval timer supports both.
QCan I build a custom interval workout timer?
Yes. Use the Protocol Builder to set your own work time, rest time, rounds, and exercises. Save your custom HIIT timer to your account or start instantly without signing in.