How To Set Up Your Interval Timer for Tabata Training

Tabata training sets are intense and grueling. The last thing you want to have happen is the distraction of having to monitor the time.

The Gymboss interval timer is a handy little solution. This tiny timer has a clip at the back and can either be placed next to you or attached to your clothing.

The Gymboss interval timer allows you to set two timed intervals for each training round. For Tabata training, I set the first interval at 10 seconds. This gives me a 10 second preparation time after I hit the “start” button so I don’t need to rush.

Setting the rest interval first also ensures that the timer ends immediately after the last activity cycle finishes.

Next, you will set the timer mode to auto-countdown for 8 rounds. You could also set it to manual where you have to hit the “start” button after each round. I prefer to set it on full auto so that the urgency of the next round keeps me focused on my workout.


Once the timer is setup up, just hit “Start” and let the fun begin! I prefer to set the timer to beep loudly and to also vibrate. I like to clip it on my waist so that I can feel the vibration between each interval. This is very handy when I am doing Tabata sprints where I am moving around a lot and saves me from having to look at the timer altogether.

Hope you found this useful. Enjoy your workout! 🙂

Double Tabata Session: Sledgehammer and Dumbell Thrusters

If you find that a  single 4-minute Tabata set is too easy for you, try to do two sets back to back without any rest.

Here’s an example of alternating sledgehammers and dumbell thrusters continuously for a total of 8 minutes.

The Insane Crossfit “Tabata This” Workout of the Day! (WOD)

Are you ready to workout till you throw up? This is one of the toughest and most grueling Tabata combos ever!

Here’s the deal:

8 rounds of squats – 20 seconds per round and 10 seconds rest between each round
8 rounds of pushups – 20 seconds per round and 10 seconds rest between each round
8 rounds of sit ups – 20 seconds per round and 10 seconds rest between each round
8 rounds of pull ups – 20 seconds per round and 10 seconds rest between each round

This advance workout is a great test of your overall strength and endurance. Make sure you make a note of the maximum repetitions for each interval and total them up.

After several weeks of training, you can repeat this monster of a workout to try and beat your best scores.

Tabata Punch Outs!

The rules are simple: throw as many punches as you can during each Tabata interval!

Sounds easy? Its NOT! Aside from working out your triceps and supporting arm muscles, you will also be giving your core muscles a great workout.

Here’s a tip, plant your feet firmly so that you maximize your core muscles for stabilization.

A Hardcore Tabata Combo – DARC Swings, Slam Ball, Sandbag Cleans and Power Rope

The Tabata protocol can be applied creatively using various training equipment.

This combo is made up of 4 different exercises – DARC Swings, Slam Ball, Sandbag Cleans and Power Rope!

The equipment needed for this setup include a kettle bell, a medicine ball, a sandbag and a power rope.

Also recommended is a Gymboss interval timer to keep track of each interval.

Tabata Squats

Tabata squats is a great lower body workout. This exercise will isolate the quadriceps (thigh muscles) and will definitely work help you work up a sweat along the way.

Depending on your fitness level, you should aim to do 15 to 20 squats per 20 second interval. The goal here is to make sure that you maintain good form. Do not squat below the knee level so that you minimize risk of injury. If you have a Swiss ball, you can place it below your bum to ensure that you do squat below the knee level.

Tabata Burpees

The “burpee” exercise is an excellent total body exercise for your Tabata workout. The movements are simple but since you are using all major muscle groups in this exercise you’re going to be feeling a very intense burn from the third set onwards.

If the going gets tough, you can skip the optional push up and jump. Generally speaking, doing 8 to 12 reps per 20 second interval in good form is great.


Begin from a standing position.

Drop your hand down towards your feet and jump both feet back away from your hands to a push up position. For added intensity, you can add a single push up after your get into the push up position.

Then, jump your feet back towards your hands and stand up back to your starting position. For added intensity, you can add a full jump as you stand up.

As with all the Tabata exercises, using a Gymboss interval timer will make it easy for you to keep track of time during the high-intensity sections and the rest times in between.