Free Tabata Timer for iPhone

The simple, ad-free interval timer for Tabata workouts

What is Tabata?

Tabata is a high-intensity interval training (HIIT) protocol developed by Japanese scientist Dr. Izumi Tabata in 1996. A standard Tabata workout consists of 8 rounds of 20 seconds of all-out work followed by 10 seconds of rest, totaling just 4 minutes.

Despite its short duration, Tabata training has been shown to improve both aerobic and anaerobic fitness. It works with almost any exercise: sprints, burpees, squats, push-ups, kettlebell swings, or cycling.

Why Box Timer for Tabata?

• Custom intervals — Set any work time, rest time, and number of rounds. Classic 20/10 for 8 rounds, or your own variation.
• Loud audio cues — Clear beeps signal round transitions so you can focus on your workout, not the screen. Beeps play during the last 3 seconds of each rest period.
• Works with your music — Timer sounds play alongside your music without interrupting playback.
• Large, readable display — A digital timer you can read from across the room. Rotate to landscape for a full-screen view.
• Workout history — Every session is saved automatically. Pin your favorite Tabata setup and reload it with one tap next time.
• Completely free — No ads, no subscriptions, no in-app purchases. Just a timer.

How to set up a Tabata timer

1. Open Box Timer and tap Edit Timer
2. Select Interval as the timer type
3. Set Rounds to 8
4. Set Work to 0 minutes and 20 seconds
5. Set Rest to 0 minutes and 10 seconds
6. Turn on Countdown if you want a 10-second countdown before the first round
7. Tap Save, then Start

See the full guide: How to set an interval timer with both work and rest time

Popular Tabata variations

All of these can be set up in Box Timer using the interval timer mode.

Related: Free HIIT Timer for iPhone  ·  Free CrossFit Timer for iPhone  ·  Best Workout Timer Apps for iPhone in 2026