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Build a custom Tabata session with adjustable work and rest intervals. Classic Tabata uses 20 seconds of intense work followed by 10 seconds of rest for 8 rounds. Adjust the values below to fit your training.
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Sessions are not stored in the browser. Export to keep your session.
Install the app to save, edit, and reuse sessions with voice guidance, background reliability, and full customization.
Tabata training is a high-intensity interval training (HIIT) method developed by Japanese scientist Dr. Izumi Tabata. The original protocol uses 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total).
This format has been shown to improve both aerobic and anaerobic fitness in a very short time. It's ideal for bodyweight exercises like squats, burpees, push-ups, and mountain climbers.
Use this builder to customize your Tabata session. Adjust work and rest durations, change the number of rounds, then run your session directly in the browser or export it to SetFlow for full features.
A standard Tabata session is 4 minutes: 8 rounds of 20 seconds work and 10 seconds rest. You can adjust these values in the builder above.
Sessions created here are temporary. To save and reuse them, export the session as JSON and import it into the SetFlow app.
Compound bodyweight movements work best: burpees, jump squats, mountain climbers, high knees, and push-ups. Choose exercises that let you go all-out for 20 seconds.