The 40/20 format
40/20 means 40 seconds of work and 20 seconds of rest. Each round takes exactly one minute, which makes sessions easy to plan: 10 rounds is 10 minutes, 20 rounds is 20 minutes. The 2:1 ratio is hard but sustainable, so you can keep good form for longer than in a Tabata.
Workout ideas
- 10-minute burner: 10 rounds alternating burpees and jump squats.
- 20-minute full body: 4 exercises, 5 times through: goblet squats, push-ups, kettlebell swings, plank.
- 30-minute session: 3 sets of 8 rounds with 1 minute between sets, a new pair of exercises each set.
Tips
Use the 20 seconds to breathe and get into position for the next round, not to check your phone. If you cannot keep moving for the full 40 seconds, slow the pace rather than stopping. Keep the screen in full-screen mode so you can see the countdown from the floor.
Questions and answers
How many rounds of 40/20 should I do?
Ten rounds is a solid session for most people. Build up to 15 or 20 rounds, or split them into sets with a short rest in between.
Is 40/20 good for beginners?
Yes, with simple moves and a steady pace. If it feels too hard, use the 30/30 timer first.
What is the difference between 40/20 and Tabata?
Both use a 2:1 ratio. Tabata uses 20/10 for 8 rounds at all-out effort; 40/20 is longer per round and usually done at a slightly lower intensity.