Tabata is a specific HIIT protocol: 20 seconds of maximum effort followed by 10 seconds of rest, repeated 8 times for exactly 4 minutes. Developed by Dr. Izumi Tabata in 1996.

EMOM stands for Every Minute on the Minute. You perform a set number of reps at the start of each 60-second window. Whatever time remains is your rest.

Free HIIT Timer Online — Tabata, EMOM & AMRAP

Q: What is the best work-to-rest ratio for HIIT?

A 2:1 ratio such as 40 seconds on and 20 seconds off is a solid starting point. Beginners may prefer 1:1 such as 30 on and 30 off. Tabata uses a 2:1 ratio at maximum intensity.

Free HIIT, Tabata, EMOM & AMRAP Timer

One timer for every interval training format. Choose your mode, configure your workout, and start training in three taps. No app download, no account, no ads during your workout.

Tabata — 20s On / 10s Off / 8 Rounds

The classic protocol developed by Dr. Izumi Tabata in 1996. Maximum effort for 20 seconds, 10 seconds rest, repeated 8 times. Exactly 4 minutes. Work and rest are locked to the correct values automatically when you select Tabata mode.

HIIT — Custom Intervals

Set your own work period, rest period, and round count. The most popular HIIT ratios are 40s/20s (2:1, good for beginners), 30s/15s (higher density), and 30s/30s (1:1, best for heavy or technical movements).

EMOM — Every Minute on the Minute

Each 60-second window begins with a beep. Complete your prescribed reps and rest for whatever time remains. The faster you move, the more rest you earn. EMOM is ideal for skill work, moderate loads, and building pacing awareness.

AMRAP — As Many Rounds As Possible

Set a total time limit. The timer counts down from your chosen duration. Complete as many rounds of your chosen exercises as possible before it hits zero. Log your round count and try to beat it next session.

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Frequently Asked Questions

What is the difference between Tabata and HIIT?

Tabata is a specific type of HIIT with fixed intervals: 20 seconds of maximum effort followed by 10 seconds of rest, for exactly 8 rounds. HIIT is a broader term for any workout that alternates high-intensity effort with rest. All Tabata is HIIT, but not all HIIT is Tabata.

What does EMOM mean?

EMOM stands for Every Minute on the Minute. At the start of each 60-second window, you perform a set number of reps. Whatever time remains after you finish is your rest. The faster you move, the more rest you earn before the next minute begins.

What is AMRAP?

AMRAP stands for As Many Rounds As Possible. You set a total time limit and complete as many rounds of your chosen exercises as you can before the timer hits zero. Log your score and beat it next session.

What is the best work-to-rest ratio for HIIT?

A 2:1 ratio such as 40 seconds on and 20 seconds off is the most commonly recommended starting point. It provides enough rest to maintain quality effort across 6 to 10 rounds. Beginners may prefer a 1:1 ratio like 30s/30s. Advanced trainees often use Tabata’s more demanding 2:1 at maximum intensity.

Can I do this workout without equipment?

Yes. Visit the Workouts page for a complete no-equipment bodyweight HIIT session. Select HIIT mode, set 40s work / 20s rest / 6 rounds, and follow the exercise list.

Can I run this timer with my phone screen locked?

Yes. HIITTimers uses the Web Wake Lock API to prevent your screen from dimming or locking mid-workout. Tap Start and your screen stays on for the entire session.

Does this timer save my settings?

Yes. Your last configuration is saved automatically to your browser. When you return, your workout is already loaded.

How long should a HIIT workout be?

An effective HIIT session can be as short as 10 minutes and rarely needs to exceed 25 minutes. True high-intensity effort is demanding — if you can comfortably work for 45 minutes, the intensity is not high enough to qualify as HIIT.