What Is A Tabata Workout, And How Does It Differ From Other Forms Of HIIT?
A Tabata workout
is a type of High Intensity Interval Training (HIIT) created by Dr. Izumi Tabata and his colleagues, at the National Institute of Fitness and Sports in Tokyo, Japan. It is a time training method aimed at improving both anaerobic capacity.
The traditional Tabata workout consists of the following:
- 20 seconds of effort
- 10 seconds of rest
- Repeating this pattern for a total of 4 minutes (8 cycles in total)
During the 20 second high intensity phase you are expected to give your effort whether its doing many reps as possible or maintaining a high level of intensity. The exercises can vary from sprints to bodyweight movements like push ups or burpees. The key lies in the intense bursts of activity followed by periods of rest.
Tabata distinguishes itself from forms of HIIT mainly due to its structure. While all HIIT workouts involve alternating between high intensity intervals and lower intensity recovery periods the distinct time intervals of 20 seconds work followed by 10 seconds rest are unique, to the Tabata method. Furthermore a classic Tabata set strictly lasts for 4 minutes.
Other forms of HIIT do not adhere to a fixed time structure. May include work and rest periods. For instance a typical HIIT workout might suggest engaging in activity for 30 seconds to a minute followed by a minute of rest. These workouts can last from 15 to 30 minutes.
Tabata workouts offer advantages, such, as improvement in cardiovascular health an increased metabolic rate and better preservation of muscle tissue compared to traditional endurance cardio. They are particularly beneficial for individuals seeking to enhance their performance and fitness within a timeframe.
Given the nature of Tabata and other forms of HIIT exercises it is crucial to manage the intensity and rest periods to avoid overtraining or potential injuries. If you're new to this kind of workout it's advisable to start at a lower intensity level and gradually increase it as your fitness progresses.
- Tabata I et al. (1996). "Effects of moderate intensity endurance and intensity intermittent training on capacity and VO2max". This study by Dr. Izumi Tabata serves as the research that explains the methodology behind the Tabata protocol along with its benefits.
- American Council on Exercise (ACE); For expert guidance, on performing Tabata and HIIT workouts safely and effectively you can visit ACEs website at ACE.
- If you're looking for some Tabata workout inspiration you can check out examples and specific exercises on platforms, like YouTube or fitness apps that focus on interval training.