What movement should I use for Tabata kettlebells?

Swings are the most common choice for kettlebell Tabata — high output and safe to push for 20 seconds. Snatches work for experienced practitioners.

What weight for kettlebell Tabata?

Lighter than you think. Most men start at 16 kg. If your rep count drops significantly across the 8 rounds, the weight is too heavy.

Tabata Interval Timer

The original Izumi Tabata protocol: 20 seconds work, 10 seconds rest, 8 rounds per Tabata — 4 minutes per block. Configure 1 to 4 complete Tabatas back to back for 4 to 16 minutes total. This timer handles all the work/rest transitions automatically with distinct audio cues, so you can focus entirely on the reps.

Before starting, choose how many Tabatas you want — 1 to 4. One Tabata is 4 minutes; 4 Tabatas back to back is 16 minutes total.

Each Tabata runs 8 rounds: 20 seconds work, 10 seconds rest. The timer fires distinct audio cues for work start and rest start — a sharp beep for go, a softer tone for rest.

If you configured multiple Tabatas, a short inter-Tabata rest fires between blocks, then the next Tabata begins automatically. A completion fanfare plays when the final round ends.

What movement should I use for Tabata?

The original Tabata research used stationary cycling. For kettlebells, swings are the most common choice — they're high-output and safe to push hard for 20 seconds. Snatches work for experienced practitioners. Bodyweight movements (burpees, air squats) also load well in a 20/10 window.

What weight should I use?

Lighter than you think — 20 seconds of all-out swings is brutal, and you have 7 more rounds coming. Most men doing kettlebell Tabata start at 16 kg; 20–24 kg is a serious load. If your rep count drops significantly across the 8 rounds, the weight is too heavy.

Is the 10-second rest actually enough?

Barely. That's the point — Tabata is specifically designed to be at or above VO2 max intensity. The 2:1 work-to-rest ratio means you accumulate oxygen debt faster than you can repay it. If the 10 seconds feels like plenty, you're not working hard enough.

Does the timer work offline?

Yes. Iron Timer is a PWA. After the first load it works without internet and the screen stays on during your session.

Does it work on iPhone?

Yes. Safari on iOS supports all features — Web Audio for the beeps and wake lock to keep the screen on. Android Chrome works equally well.

IronTimer