Tabata

Double Tabata Template

Extended Tabata session with 2 complete Tabata cycles for a total of 8 minutes. Great for a quick but effective workout.

16 rounds 2 sets 8 min total

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Ready

00:20

Space start or pause · S skip the lead-in · F fullscreen · R reset · Esc exit fullscreen

Rounds

1 Exercise 00:20
2 Rest 00:10
3 Exercise 00:20
4 Rest 00:10
5 Exercise 00:20
6 Rest 00:10
7 Exercise 00:20
8 Rest 00:10
9 Exercise 00:20
10 Rest 00:10
11 Exercise 00:20
12 Rest 00:10
13 Exercise 00:20
14 Rest 00:10
15 Exercise 00:20
16 Rest 00:10

Make it yours

Press start and this template runs as-is — nothing is saved and no account is needed. Customize it to change the rounds, and you get your own timer with its own shareable link.

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Other Tabata templates

Classic Tabata Template 4 min
Multi-Exercise Tabata Template 16 min

About this timer

Two complete Tabata cycles back to back for eight minutes of work. Running the protocol twice changes what it tests: the first cycle is about output, the second is about how much you have left when your legs and lungs are already gone. Most people find the second cycle is where the actual training happens.

Best for

People who already run single Tabatas comfortably
Two different movements, one per cycle
A short conditioning block with no equipment

What to do in the work rounds

Cycle one: squat jumps. Cycle two: push-ups
Cycle one: kettlebell swings. Cycle two: goblet squats
Cycle one: rowing. Cycle two: burpees
Cycle one: high knees. Cycle two: mountain climbers

Scaling it

Easier: Take a full minute standing between the two cycles. The timer runs on, so pause it.
Harder: Use the same movement for both cycles and hold your round-one pace.

How the clock runs

One pass through this timer is 16 rounds and 4 min. The sequence repeats 2 times, so the whole session runs 8 min across 32 intervals. The intervals break down as 8 × 20 sec and 8 × 10 sec.

Round-by-round breakdown of the Double Tabata Template
#	Interval	Length	Elapsed
1	Exercise	00:20	00:20
2	Rest	00:10	00:30
3	Exercise	00:20	00:50
4	Rest	00:10	01:00
5	Exercise	00:20	01:20
6	Rest	00:10	01:30
7	Exercise	00:20	01:50
8	Rest	00:10	02:00
9	Exercise	00:20	02:20
10	Rest	00:10	02:30
11	Exercise	00:20	02:50
12	Rest	00:10	03:00
13	Exercise	00:20	03:20
14	Rest	00:10	03:30
15	Exercise	00:20	03:50
16	Rest	00:10	04:00

Questions about the Double Tabata Template

Should I rest between the two cycles?

Sixty to ninety seconds is normal and makes the second cycle worth doing. Pause the timer for it.

Is this better than one Tabata?

Not better — different. One Tabata trains peak output. Two trains your ability to repeat it, which is what most sports actually ask for.