Free Tabata timer for iPhone
A Tabata timer runs 20 seconds of all-out work and 10 seconds of rest, 8 times: 4 minutes total. Gym Timer Pro has a dedicated Tabata timer that is completely free, with no ads and no subscription.
What is Tabata?
Tabata is a form of high-intensity interval training (HIIT) named after Dr. Izumi Tabata, whose 1996 study used 20-second bursts of hard effort followed by 10 seconds of rest, repeated for 8 rounds. One Tabata block takes exactly 4 minutes. Most people stack several blocks with a short break between them.
Because the work and rest periods are so short, you cannot count them in your head while training hard. That is what a Tabata timer is for: it beeps at the start of every work and rest period and tracks the round for you.
How to use a Tabata timer in Gym Timer Pro
- Open Tabata from the home screen.
- Check the defaults: Work 20 seconds, Rest 10 seconds, 8 Rounds. That is a classic Tabata.
- Add Sets if you want more than one 4-minute block (up to 10).
- Tap Start Timer. A countdown gives you time to get set, then the full-screen ring shows WORK or REST and the seconds left.
- Train. Audio cues mark each change and play over your music without pausing it.
- Tap Save Workout at the end to log it in History and Apple Health.
Tip: once you have a setup you like, save it as a preset so it starts in one tap next time.
Tabata variations
| Format | Work / Rest | Rounds | Good for |
|---|---|---|---|
| Classic Tabata | 20s / 10s | 8 | Maximum intensity in 4 minutes |
| Beginner Tabata | 20s / 20s | 8 | Building up to the classic format |
| Long Tabata | 40s / 20s | 8 | Strength moves like kettlebell swings |
| Double Tabata | 20s / 10s | 8 × 2 sets | Two exercises, one block each |
In Gym Timer Pro the Tabata timer takes work from 5 to 90 seconds, rest from 5 to 60 seconds, up to 20 rounds and up to 10 sets.
Sample Tabata workouts
Bodyweight
Air squats, push-ups, mountain climbers, burpees. One Tabata block each: 16 minutes.
Bike or rower
8 rounds of 20s sprint, 10s easy. The hardest 4 minutes of your week.
Kettlebell
Swings and goblet squats, alternating each round, 2 sets.
Questions
What is a good free Tabata timer app for iPhone?
Gym Timer Pro is a free Tabata timer for iPhone and iPad. It defaults to 20 seconds work, 10 seconds rest, 8 rounds, lets you change every value, and has no ads, no account and no subscription.
How long is a Tabata workout?
One Tabata block is 4 minutes: 8 rounds of 20 seconds work and 10 seconds rest. Most workouts use 2 to 6 blocks with a short break between them.
Can I change the Tabata work and rest times?
Yes. In Gym Timer Pro you can set work from 5 to 90 seconds, rest from 5 to 60 seconds, up to 20 rounds and up to 10 sets.
Will the Tabata timer play over my music?
Yes. Gym Timer Pro's audio cues play alongside your music without stopping it or lowering the volume.
Is Tabata the same as HIIT?
Tabata is one specific type of HIIT with a fixed 20/10 x 8 structure. HIIT in general can use any work and rest times; for that, use the Interval Timer.
Tabata, EMOM, AMRAP, interval and rest timers. Free, no ads, no subscription.