Free 4 Minute Timer Online
Need a 4 minute timer? You're in the right place. Our free 4 minute countdown timer starts instantly with one click. Perfect for Tabata workouts, quick exercises, brewing tea, and speed drills. No downloads, no sign-ups, just a clean timer with customizable alarm sounds.
What is Tabata Training?
Tabata is a high-intensity interval training (HIIT) method developed by Japanese scientist Dr. Izumi Tabata. The classic Tabata protocol consists of exactly 4 minutes of exercise structured as:
- 8 rounds of intense exercise
- 20 seconds of maximum effort work
- 10 seconds of rest between rounds
- 4 minutes total - that's it!
Popular 4-Minute Tabata Exercises
You can apply the Tabata protocol to almost any exercise. Popular choices include:
- Burpees - Full body conditioning
- Mountain climbers - Core and cardio
- Jump squats - Explosive leg power
- Push-ups - Upper body strength
- High knees - Cardio endurance
- Kettlebell swings - Posterior chain power
- Jumping lunges - Lower body plyometrics
- Box jumps - Explosive athleticism
4-Minute Box Breathing Session
Four minutes is also ideal for a complete box breathing session. Box breathing (4 seconds inhale, 4 seconds hold, 4 seconds exhale, 4 seconds hold) takes 16 seconds per cycle. In 4 minutes, you can complete 15 full cycles - the recommended amount for significant stress reduction. This is the same technique used by Navy SEALs to stay calm under pressure.
Why Use Our 4 Minute Timer?
Our 4 minute timer offers features you won't find on basic timers: a beautiful analog stopwatch display, flip-card digital countdown, multiple alarm sound options, and instant start with no setup required. It works on any device - phone, tablet, or computer - without downloading an app.
4 Minutes in Seconds
4 minutes equals exactly 240 seconds. Our timer displays your countdown in minutes and seconds (4:00 → 3:59 → ... → 0:00), making it easy to track progress. The analog stopwatch hand rotates to show elapsed time visually.