How to do Tabata at home: guide and free timer

The Tabata method is a HIIT protocol (high-intensity interval training) designed to get maximum performance out of very little time. You don't need a gym or any equipment: just room to move and a timer to keep time.

The classic structure

A Tabata block is 8 intervals of 20 seconds of all-out effort, separated by 10 seconds of rest —the ratio written as 20/10—: 4 minutes per block in total. You can chain several blocks with a longer rest between them depending on your level.

Other Tabata variations

20/10 is the original protocol, but not the only one people do at home. These variations keep the logic of the method —short interval, maximum intensity and incomplete rest— and only change the ratio between work and recovery:

• 40/20 — 40 seconds of work and 20 of rest. The most common in group classes: since it's twice as long, it leaves room for exercises with a bigger range of motion without cutting them short.
• 30/10 — 30 seconds of work and 10 of rest. Steps up the demand compared with 20/10 without stretching the interval as much as 40/20.
• 60/20 — one minute of work and 20 seconds of rest. Closer to classic HIIT than to pure Tabata, and the most useful if you're after endurance rather than intensity peaks.
• 40/10 — 40 seconds of work and only 10 of rest. The toughest ratio of the four: it makes sense once 20/10 starts to feel too easy.

They're all set up the same way: change the work and rest seconds on the timer and leave the intervals at 8.

Exercises to do at home

• Burpees
• Jump squats
• Mountain climbers
• Push-ups
• Air rope climbs / shadow boxing
• Plank shoulder taps

Pick one or two exercises and stick with them for the whole 4-minute block, or switch exercise on every interval to work your whole body.

How to set it up on the timer

In ROUNDS, choose the Tabata profile (8 intervals, 20 seconds of work, 10 of rest) or adjust the number of intervals manually if you want a longer session. The voice countdown and sound alerts tell you when to switch without you having to look at the screen.

Tips

Since it's all-out effort, warm up well before you start and stick to the real 10 seconds of rest: the key to the method is the intensity of the work interval, not making it longer.