4-Minute Tabata Timer
8 rounds · 20s / 10s · 4 min. Runs in the browser with color-coded phases and beeps; the screen stays on. Free, no sign-up.
Get Ready
0:10
Next: Work · 0:20
4:10 left
Palette
Space start / pause R reset M mute F fullscreen
How it works
A single four-minute Tabata block — eight rounds of 20 on, 10 off. One block, four minutes.
- 20s work / 10s rest
- 8 rounds = exactly 4 minutes
- One movement, maximum intensity
Work
20s
Rest
10s
Rounds
8
Total
4 min
Guide: How long is a Tabata?
Pulse for iPhone and Apple Watch
The same kind of timer as an app. Free download; Pulse Pro is $3.99 once. No subscription, no ads.
168 palettes8 free, all 168 with Pro.
Apple WatchSaved interval timers run on the watch, with a haptic at each transition.
Live ActivityThe countdown shows on the Lock Screen and in the Dynamic Island.
Saved timers3 free, unlimited with Pro. Flow sessions, labels and history.
Related timers
Tabata Timer — 6 Rounds
6 rounds · 20s / 10s · 3 min
Double Tabata — 16 Rounds
16 rounds · 20s / 10s · 8 min
20-Minute Tabata Workout
5 Tabata blocks · 20s / 10s · ~20 min
Tabata Timer
8 rounds · 20s work / 10s rest · 4 min
HIIT Timer
10 rounds · 30s work / 30s rest · 10m
EMOM Timer — 5 Minutes
5 rounds · 60s window · 5 min