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, beautiful timer with customizable alarm sounds that works on any device.
4 Minute Tabata Timer
The 4 minute Tabata is one of the most efficient workout formats ever studied. Developed by Japanese scientist Dr. Izumi Tabata in 1996, this protocol has been proven to improve both aerobic and anaerobic fitness simultaneously—something most other training methods can't achieve.
The Classic Tabata Protocol
The original Tabata training consists of exactly 4 minutes structured as:
- 8 rounds of intense exercise
- 20 seconds of maximum effort work (170% VO2max)
- 10 seconds of complete rest between rounds
- 4 minutes total - that's it!
For dedicated Tabata training with automatic interval switching, try our Tabata timer with built-in 20/10 intervals.
The Science Behind Tabata
Dr. Tabata's research at the National Institute of Fitness and Sports in Tokyo found that athletes performing this 4-minute protocol five days a week for six weeks improved their anaerobic capacity by 28% and their VO2max by 14%. A control group doing moderate-intensity training for an hour showed smaller improvements. The key insight: intensity matters more than duration.
Sample 4-Minute Tabata Workouts
You can apply the Tabata protocol to almost any exercise. Here are complete workout examples:
- Burpee Tabata - 8 rounds of 20 seconds all-out burpees, 10 seconds rest
- Sprint Tabata - 20-second sprints with 10-second walking recovery
- Squat Jump Tabata - Explosive jumps for lower body power
- Push-up Tabata - Upper body endurance challenge
- Mountain Climber Tabata - Core and cardio combination
- Kettlebell Swing Tabata - Posterior chain power
For more workout options, visit our workout timer or HIIT timer.
4 Minute Box Breathing Timer
Four minutes is ideal for a complete box breathing session. Box breathing (also called square breathing or 4-4-4-4 breathing) follows this pattern:
- Inhale - 4 seconds
- Hold - 4 seconds
- Exhale - 4 seconds
- Hold - 4 seconds
Each cycle takes 16 seconds. In 4 minutes, you complete 15 full cycles—the recommended amount for significant stress reduction. This technique is used by Navy SEALs, first responders, and elite athletes to stay calm under pressure. Start this timer and breathe your way to calm.
4 Minute Timer for Cooking
The 4 minute cooking timer is perfect for several kitchen tasks:
Jammy Eggs (4-Minute Eggs)
A 4 minute egg produces the popular "jammy" consistency—whites fully set with a thick, gel-like yolk that's not quite runny but not fully solid. This is the ideal egg for ramen bowls, avocado toast, and salads. For runnier yolks, try our 3 minute timer; for firmer yolks, use 5 minutes. See our egg timer guide for all cooking times.
Other 4-Minute Cooking Uses
- Steeping black tea - Strong, full-bodied flavor without bitterness
- Blanching vegetables - Crisp-tender green beans or broccoli
- Searing steak - 2 minutes per side for medium-rare (1-inch thick)
- Toasting nuts - Shake pan every minute for even browning
- Microwaving potatoes - Par-cook before roasting or mashing
4 Minute Timer for Kids
A 4 minute timer for kids bridges the gap between quick tasks and longer activities:
- Screen break warnings - "4 minutes until devices go away"
- Quick chores - Tidying a room, making the bed, putting away laundry
- Homework chunks - Short focused bursts for young learners
- Getting ready - Brush teeth (2 min) + hair (1 min) + shoes (1 min)
- Quiet time - Short calm-down periods for emotional regulation
- Turn-taking - Fair sharing of popular toys
For classroom activities, try our classroom timer or 5 minute timer.
4 Minute Timer for Productivity
The 4 minute productivity timer works well for micro-tasks and quick breaks:
- Email triage - Sort and respond to urgent messages
- Desk cleanup - Clear surface and file documents
- Quick stretch - Office stretching routine between meetings
- Mind dump - Write down all thoughts before a meeting
- Walk break - Step away from your desk and move
For longer focused work, try the Pomodoro technique with 25 minute sessions.
4 Minute Timer with Alarm
Our 4 minute timer with alarm ensures you never miss when time's up. Choose from three distinct sounds: Digital Beep for quiet environments, Vintage Alarm for louder alerts, or the attention-grabbing Facility Alarm. The alarm continues until acknowledged—essential when you're mid-workout and can't watch the screen.
4 Minutes in Seconds
4 minutes equals exactly 240 seconds, or 1/15th of an hour. Our timer displays your countdown in minutes and seconds format (4:00 → 3:59 → ... → 0:00), with a visual progress ring showing elapsed time. The large display is easy to read from across the gym or kitchen.
Why Use Our 4 Minute Timer?
Our 4 minute timer offers features you won't find on basic timers: a beautiful progress ring display, 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.
Need a different duration? Try our 3 minute timer for quick tasks or 5 minute timer for longer activities.
The 4 Minute Mile: Running's Greatest Barrier
The 4 minute mile is one of the most iconic benchmarks in sports history. Before Roger Bannister broke it in 1954, many believed running a mile in under 4 minutes was physically impossible. Today, our 4 minute timer helps runners train toward this legendary goal:
- Historical significance: Roger Bannister ran 3:59.4 on May 6, 1954, at Oxford's Iffley Road Track
- Current world record: Hicham El Guerrouj holds the record at 3:43.13 (1999)
- Training intervals: Use this timer for 400m repeats—elite milers aim for sub-60 second quarters
- Pacing practice: Run 4 laps of a track, checking your split at each lap against the timer
While sub-4 is elite territory, recreational runners can use this timer to track their mile time and measure improvement. Set the timer, run your mile, and see how close you get!
4 Minute Speech & Presentation Timer
A 4 minute speech timer is essential for prepared talks with strict time limits. Many professional and academic contexts require precisely timed presentations:
- TED-style pitches: Short-form TED talks and lightning talks often use 4-5 minute formats
- Academic presentations: Conference lightning rounds, thesis defenses, and class presentations
- Sales demos: Product pitches that need to hook quickly before diving deeper
- Toastmasters speeches: Many prepared speech projects target 4-6 minutes
- Interview presentations: Case study presentations and skill demonstrations
4-Minute Speech Structure
- 0:00-0:30: Hook and thesis statement
- 0:30-1:30: First main point with supporting evidence
- 1:30-2:30: Second main point with examples
- 2:30-3:30: Third main point or counterargument
- 3:30-4:00: Conclusion and call to action
Practice your speech with our timer to nail your pacing. For longer presentations, try our presentation timer.
4 Minute Game Timer
The 4 minute game timer is perfect for board games, party games, and video game challenges that use timed rounds:
Board & Party Games
- Pictionary/drawing games: 4 minutes for complex drawing challenges
- Charades extended round: Full team rotation with 4 minutes per team
- Trivia speed rounds: Answer as many questions as possible in 4 minutes
- Word games: Boggle-style word finding with extended time
- Strategy game turn limits: Prevent analysis paralysis in chess or complex board games
Video Game Challenges
- Speedrun segments: Practice specific game sections in 4-minute blocks
- Battle royale drops: Track early-game looting phases
- Rhythm game sessions: Song medleys and practice sets
- Racing game laps: Multi-lap race timing
4 Minute Morning Stretch Routine
A 4 minute morning stretch is the minimum effective dose for waking up your body and preventing stiffness. This quick routine targets the areas most affected by sleep:
The 4-Minute Wake-Up Sequence
- 0:00-0:40: Neck circles and gentle head tilts (each direction)
- 0:40-1:20: Shoulder rolls and arm circles
- 1:20-2:00: Standing side bends (reach overhead, lean left/right)
- 2:00-2:40: Forward fold with soft knees, let head hang
- 2:40-3:20: Gentle spinal twist (each side)
- 3:20-4:00: Hip circles and ankle rotations
This routine can be done beside your bed before your feet hit the floor. For a longer flexibility session, try our 8 minute timer for a full stretching routine.
4 Minute HIIT Finisher Timer
A 4 minute HIIT finisher is the perfect way to end any workout with maximum intensity. This short burst torches calories and pushes your cardiovascular system to the limit.
4-Minute Workout Finisher Ideas
- Tabata protocol: 8 rounds of 20 seconds work / 10 seconds rest
- EMOM (Every Minute on the Minute): 4 rounds of 40 seconds work / 20 seconds rest
- Descending ladder: 60 sec → 45 sec → 30 sec → 15 sec with minimal rest
- Max reps challenge: As many burpees/squats/push-ups as possible in 4 minutes
Best Exercises for 4-Minute Finishers
- Burpees: Full-body conditioning, high calorie burn
- Mountain climbers: Core and cardio combination
- Jump squats: Explosive lower body power
- Kettlebell swings: Posterior chain and cardio
- Battle ropes: Upper body and core finisher
For full HIIT workouts, try our HIIT timer or Tabata timer.
4 Minute Meditation Timer
A 4 minute meditation is an effective entry point for beginners or a quick reset during busy days. Research shows even short meditation sessions reduce stress hormones.
4-Minute Meditation Techniques
- Breath counting: Count each exhale from 1-10, repeat
- Body scan express: Quickly scan from head to toes, releasing tension
- Loving-kindness: Send goodwill to yourself, loved ones, then all beings
- Visualization: Imagine a peaceful place in vivid detail
- Mantra repetition: Silently repeat a calming word or phrase
When to Use 4-Minute Meditation
- Between meetings: Reset before the next call
- Morning routine: Start day with clarity
- Pre-performance: Before presentations, interviews, or competitions
- Stress response: When you feel overwhelmed
- Lunch break: Midday mental reset
For longer practice, try our 5 minute timer or meditation timer.
4 Minute Cold Exposure Timer
A 4 minute cold exposure (cold shower or ice bath) is an intermediate-level cold therapy session that provides significant health benefits.
4-Minute Cold Therapy Benefits
- Dopamine boost: Cold exposure increases dopamine by 250-300%
- Reduced inflammation: Athletes use cold for recovery
- Improved circulation: Cold-to-warm cycle strengthens blood vessels
- Mental resilience: Voluntary discomfort builds willpower
- Enhanced immunity: Regular cold exposure may strengthen immune response
4-Minute Cold Shower Protocol
- Minute 1: Adjust to the cold, focus on slow breathing
- Minute 2: Relax into it, let go of tension
- Minute 3: Rotate to get full body exposure
- Minute 4: Final push—stay calm until the alarm
Build up from shorter exposure. Try our 2 minute timer to start, then progress to 5 minutes.
4 Minute Reading Sprint Timer
A 4 minute reading sprint fits perfectly into micro-breaks throughout your day. It's long enough to get into a chapter but short enough to not feel like a commitment.
What You Can Read in 4 Minutes
- Average reader: 800-1,000 words (~3-4 pages)
- Fast reader: 1,200-1,500 words (~5-6 pages)
- Articles: One medium-length blog post or news article
- Textbook: 1-2 dense pages with comprehension
4-Minute Reading Opportunities
- Waiting rooms: Doctor, dentist, or service appointments
- Coffee brewing: Read while your coffee drips
- Commute: Train or bus stops (not while driving!)
- Before bed: Short reading session to wind down
- Work breaks: Step away from screen with a book
For dedicated reading time, try our 15 minute timer or 20 minute timer.
4 Minute Complete Oral Care Timer
A 4 minute oral care routine doubles the standard 2-minute brushing recommendation, allowing for comprehensive dental hygiene including flossing and mouthwash.
4-Minute Dental Routine
- 0:00-2:00: Thorough brushing (30 seconds per quadrant)
- 2:00-3:00: Flossing between all teeth
- 3:00-3:30: Tongue brushing/scraping
- 3:30-4:00: Mouthwash rinse (30 seconds minimum)
Why Complete Oral Care Matters
- Gum disease prevention: Flossing reaches where brushes can't
- Fresher breath: Tongue cleaning removes odor-causing bacteria
- Cavity reduction: Mouthwash kills remaining bacteria
- Overall health: Oral health linked to heart health and diabetes
For just brushing, use our 2 minute timer.
4 Minute Song Practice Timer
The 4 minute timer matches the length of most full songs, making it ideal for musicians practicing complete performances rather than isolated sections.
4-Minute Music Practice Ideas
- Full song run-through: Play the entire piece without stopping
- Performance simulation: Practice like you're on stage
- Improvisation session: Solo over a 4-minute backing track
- Sight-reading challenge: New piece, 4 minutes to learn and perform
- Vocal warm-up: Complete warm-up routine before singing
Why Full-Length Practice Matters
- Endurance building: Songs require sustained focus and energy
- Memory testing: Can you remember the whole piece?
- Transition practice: Moving between sections smoothly
- Performance anxiety: Practice completing pieces, not just starting them
For longer practice sessions, try our 15 minute timer or 30 minute timer.