Online Tabata Clock - Workout Timer - Interval Timer

For High Intensity Interval Training (HIIT) workouts, Tabata workouts, or for home workouts.

To download for offline use, right click this link and choose "Save Target As..." or "Save Link As..." Full Screen Mode

Tabata Mp3 Downloads:

Download these tabata MP3s for your iPod.
(Right click on the links and choose "Save Target As..." or "Save Link As...")

Tabata Sound Cues Only:

Tabata Song Mixes:
Tabata Eye of the Tiger.mp3 - by Beach-Fitness - 3/6/2012
Tabata Intervals - Dellish 3.mp3 - by Damien Del Russo
A Tribe Called Quest - Scenario.mp3 - by Andrew Bueno
Linkin Park - H! Vltg3.mp3 - by Andrew Bueno
Souls of Mischief - 93 Till Infinity.mp3 - by Andrew Bueno
Weezer - Buddy Holly.mp3 - by Andrew Bueno
TabataThis!.mp3 (Track List) - by Allan Luomala
Tabata Something Else (Rap Version).mp3 - by Tim Donahey
Fort Minor,Beastie,Rage,Outcast.mp3 - by Tim Donahey
JRalph,Ezra,Gorillaz,Gnarls Barkley.mp3 - by Tim Donahey
Rocky Tabatas.mp3 - by Tim Donahey
Rocky Tabatas 2.mp3 - by Tim Donahey
Kanye_OkGo_Rapture_Cake.mp3 - by Tim Donahey
HOP_DJ_Kool_Onyx_Eminem.mp3 - by Tim Donahey
Tabata Something Else Mix.mp3 - by Michael Salewski
Tabata 8 Rounds - Here I Come.mp3 - by Sean F.

Helpful Tabata Information:

Someone mind explaining to me what exactly tabata is?

"Tabata refers to the format of the workout. You do 20 seconds of any very high intensity workout, followed by 10 seconds of rest. Do this 8 times for 4 minutes in total. That's tabata! It's great because you can customise it a great deal and make it more interesting."

What exercises do you do with Tabata?

"Things like burpees, squat jumps, pull ups, a shadow boxing routine I have, power cleans, push ups, sit ups, sprints, skipping... anything. I just like to mix it up rather than do the one activity. As long as the activity leaves you exhausted when I do it for a short period of time, you can't do light activities, need something that will really get your heart rate pumping."

What's Tabata? (from the CrossFit FAQ at

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Explain Tabata This (from the CrossFit FAQ at

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Some performance insights and a scoring example from Mark Twight:
  1. Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
  2. Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
  3. Rowing first reduces reps on all other exercises
  4. Rowing reps are not seriously affected if done last
  5. Improvement happens really fast when the workout is done consistently (bimonthly).
  6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.
Scoring Example:
A total score of 53 (Excellent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53

Tabata Research

The Tabata is named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports. He performed a study with rats comparing high-intensity intermittent exercise training (HIT) with low-intensity prolonged exercise training (LIT). For 8 days, two different groups of rats performed the following:

The HIT group: 14 tabata rounds (20-s on, 10-s off) of high-intensity swimming.
(Total work time: 280 s, not including the rests.)

The LIT group: Two 3-h bouts, separated by 45 min of rest, of low-intensity swimming.
(Total work time: 6 h, not including the rest.)

"In conclusion, the present investigation demonstrated that 8 days of HIT lasting only 280 s elevated both GLUT-4 content and maximal glucose transport activity in rat skeletal muscle to a level similar to that attained after LIT, which has been considered a tool to increase GLUT-4 content maximally." - Dr. Tabata

The Complete Scientific Paper written by Izumi Tabata and his research team:
Effects of high-intensity swimming training on GLUT-4 and glucose transport activity in rat skeletal muscle

Beach Fitness |
Tabata Push Ups - 4 mins

Tabata Sit Ups - 12 mins

Tabata Core Workout - 8 mins

Tabata Butt/Thigh Workout - 12 mins

Tabata Hollow Rocks - 4 mins