00:00
4-Minute Timer
Four minutes is exactly one Tabata set: eight rounds of 20 seconds all-out effort and 10 seconds rest, the protocol studied by Izumi Tabata in 1996. The timer below starts automatically.
Tabata (20/10 × 8)
Eight rounds of 20 seconds maximum effort and 10 seconds rest — exactly four minutes.
Interval timer (work / rest rounds)
No active timers. Start one above or pick a preset.
Shortcuts: Space pause/resume · R reset · + add a minute · F fullscreen · Esc silence. They act on the timer that ends soonest.
4 minutes at a glance
- Started now, it ends at
- —
- In seconds
- 240
- In milliseconds
- 240,000
- In minutes
- 4
- Share of an hour
- 6.7%
- Share of a day
- 0.28%
- Back-to-back per hour
- 15
What a 4-minute timer is good for
- A Tabata set — the timer below can run the full 20/10 sequence for you.
- Brewing coffee in a French press, where four minutes is the common recipe.
- A plank challenge or a short cool-down stretch.
Tabata (20/10 × 8): the full routine
Eight rounds of 20 seconds maximum effort and 10 seconds rest — exactly four minutes. Press Start Tabata (20/10 × 8) above and the timer runs every step in order, with a short cue between steps and the current step in the browser tab title.
| # | Step | Length | Starts at |
|---|---|---|---|
| 1 | Work 1/8 | 20 s | 0:00 |
| 2 | Rest | 10 s | 0:20 |
| 3 | Work 2/8 | 20 s | 0:30 |
| 4 | Rest | 10 s | 0:50 |
| 5 | Work 3/8 | 20 s | 1:00 |
| 6 | Rest | 10 s | 1:20 |
| 7 | Work 4/8 | 20 s | 1:30 |
| 8 | Rest | 10 s | 1:50 |
| 9 | Work 5/8 | 20 s | 2:00 |
| 10 | Rest | 10 s | 2:20 |
| 11 | Work 6/8 | 20 s | 2:30 |
| 12 | Rest | 10 s | 2:50 |
| 13 | Work 7/8 | 20 s | 3:00 |
| 14 | Rest | 10 s | 3:20 |
| 15 | Work 8/8 | 20 s | 3:30 |
| 16 | Rest | 10 s | 3:50 |
| Total | 4 min | ||
Need different lengths? Open Interval timer in the tool to set your own work, rest and round counts.
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