Tabata timer 45/15 x 8
45 sec work, 15 sec rest, 8 rounds. 7 min 55 sec total. Starts with a 10 sec get-ready count.
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45 sec work, 15 sec rest, 8 rounds. 7 min 55 sec total. Starts with a 10 sec get-ready count.
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What this one is for
Eight stations, 45 seconds each, 15 seconds to move. Eight minutes on the nose, which makes it the shortest circuit that still gets round a reasonable set of movements without repeating any of them.
Fifteen seconds is a transition, not a break, so lay the stations out in a line and put nothing that needs setting up in the middle of the round. Alternate push and pull, upper and lower, so the limiting factor is your lungs rather than one tired muscle group.
Eight rounds of 45 seconds is six minutes of actual work. Run the block twice with two minutes between for a session that stands on its own; the interval timer handles that with sets if you would rather not restart the page.
02
Good for
- Eight-station circuits, one movement per round
- Small-group classes where people rotate stations
- Dumbbell circuits: press, row, squat, lunge, and so on
- A tidy eight-minute block at the end of a strength session
03
How it runs
45 sec work, 15 sec rest, 8 rounds. 7 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
- How is this different from 45/15 x 10?
- Two fewer stations and two fewer minutes. Ten rounds is the bootcamp standard because it lands on exactly ten minutes; eight is easier to program when you only have eight sensible movements to hand.
- Which eight exercises work well?
- Goblet squat, push-up, reverse lunge, dumbbell row, hip bridge, mountain climbers, dead bug, plank. Change anything that hurts and keep the order alternating.
- Can I make the transition longer?
- Set Rest to 20 or 30 seconds if your stations are spread out or the equipment needs changing. The work stays at 45 and the total goes up accordingly.