Tabata timer 45/15 x 10
45 sec work, 15 sec rest, 10 rounds. 9 min 55 sec total. Starts with a 10 sec get-ready count.
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45 sec work, 15 sec rest, 10 rounds. 9 min 55 sec total. Starts with a 10 sec get-ready count.
01
What this one is for
Ten stations, 45 seconds each, 15 seconds to move between them. This is the layout of most bootcamp circuits and nearly every "10 minute workout" video, minus the person shouting at you.
Fifteen seconds is not really rest. It is a transition. Plan your ten movements so that you are not running across the room, and stack hard and easy ones so you are not doing burpees straight into mountain climbers.
Ten rounds is ten minutes exactly, which makes it easy to slot in before a shower or between meetings. The tab title shows the countdown if you switch away.
02
Good for
- Ten-station bodyweight circuits
- Lunch-break workouts that must fit in exactly ten minutes
- Core circuits: plank, side plank, dead bug, and so on
- Warm-ups before a lifting session
03
How it runs
45 sec work, 15 sec rest, 10 rounds. 9 min 55 sec total. Starts with a 10 sec get-ready count. Press Start, or hit Space. The digits turn green while a work block runs and grey on rest.
Sound is on by default: a rising pair for work, a falling pair for rest, a tick for the last three seconds and a three-note finish. Mute with the speaker button. The screen stays on while the timer runs and the tab title shows the time left.
Change anything in Settings under the timer. The last setup you used on this page is remembered in your browser.
Questions people ask
- What ten exercises should I use?
- A safe default: squats, push-ups, reverse lunges, plank, glute bridge, mountain climbers, dead bug, jumping jacks, bird dog, burpees. Swap anything that hurts.
- Is 15 seconds enough rest?
- For a circuit where each station uses different muscles, yes. For repeating the same movement ten times, probably not. Bump rest to 30 seconds in the settings if you are doing that.
- Can I get a longer countdown before it starts?
- Yes, the "Get ready" field in the settings controls it. Ten seconds is the default, set it to whatever you like.