Free Workout Timer — Tabata, EMOM & Custom
Free online workout timer with Tabata, EMOM, and custom countdown modes. Audio cues, full-screen mode. No download required.
8 Rounds × 20s Work / 10s Rest= 04:00
What is Tabata Training?
Tabata training is a high-intensity interval training (HIIT) protocol developed by Dr. Izumi Tabata in 1996. It consists of 20 seconds of maximum-effort exercise followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total). Research shows it improves both aerobic and anaerobic capacity more effectively than traditional steady-state cardio.
What is EMOM?
EMOM stands for "Every Minute On the Minute." At the start of each minute, you perform a set number of reps of an exercise and rest for the remaining time. This format creates a natural pacing mechanism that improves cardiovascular conditioning and muscular endurance, making it popular in CrossFit and functional training programs.
Benefits of Using a Workout Timer
- Maintain proper intensity with precise work and rest intervals.
- Improve workout consistency by following proven training protocols.
- Save time with efficient, high-intensity training sessions.
- Audio cues let you focus on your exercise without watching the clock.
- Customize settings to match your fitness level and goals.
Frequently Asked Questions
How many calories does a Tabata session burn?
A 4-minute Tabata session can burn between 50 and 150 calories depending on the exercises performed and your body weight. Additionally, the EPOC (excess post-exercise oxygen consumption) effect boosts your metabolism for hours after the workout.
Is it safe to do Tabata every day?
Doing maximum-intensity Tabata every day is not recommended. Most experts suggest 2-3 sessions per week with at least one rest day between sessions to allow proper muscle recovery.
Do I need equipment to use this timer?
No, this timer works with any type of exercise. You can do Tabata or EMOM with bodyweight exercises like burpees, squats, push-ups, or sprints.
Does the timer work offline?
Yes, once the page is loaded, the timer runs entirely in your browser without needing an internet connection. Audio cues are generated locally.