What is a 4-minute Tabata workout?

A 4-minute Tabata is a form of HIIT that consists of eight rounds of 20 seconds of high-intensity exercise followed by 10 seconds of rest. It is designed to maximize fat burn and improve cardiovascular fitness in the shortest time possible.

How many seconds are in a 4 minute timer?

There are 240 seconds in a 4-minute timer. This is the standard duration for one complete Tabata circuit, a quick office stretch, or steeping certain types of gourmet herbal tea.

Why should I use a timer while working on AFFiNE?

Using a 4 minute countdown for breaks prevents 'flow-state burnout.' By taking short, timed physical breaks, you maintain higher cognitive performance throughout the day. AFFiNE's local-first app allows you to keep your notes and timer synced even without an internet connection.

4 minute timer

The Tabata Protocol: Why 4 Minutes is a Game-Changer

In the world of high-intensity interval training (HIIT), 4 minutes is the magic number. Developed by Dr. Izumi Tabata, the Tabata Protocol involves 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated 8 times. This 4-minute online countdown is scientifically proven to improve both aerobic and anaerobic systems more effectively than an hour of steady-state cardio. Whether you're at the gym or in your home office, 240 seconds is all you need to supercharge your metabolism.

More timers

The Tabata Protocol: Why 4 Minutes is a Game-Changer

The "Active Break" for Knowledge Workers
Stuck in a long coding session or a complex writing project in AFFiNE? Research shows that sitting for hours reduces blood flow to the brain. Set this 4 minute timer every hour to perform a 'Micro-reset.' Do some jumping jacks, air squats, or simple stretches. Use our Focus Mode afterward to return to your work with renewed oxygen levels and mental clarity.
Quick Daily Planning & Habit Tracking
Use the final 4 minutes of your workday to organize your chaos. Open your AFFiNE Daily Log, start the timer, and quickly list your top 3 wins for today and top 3 goals for tomorrow. This 240-second habit ensures you start every morning with a clear roadmap on your Kanban Board.
Classroom Transitions & Group Sprints
For educators, a 4 minute timer for classroom use is ideal for transitioning between subjects or running a lightning-fast 'Think-Pair-Share' activity. Students can use the AFFiNE Edgeless Whiteboard to quickly map out ideas before the final buzzer sounds.