Tabata vs HIIT – Choose the right cardio workout for you

Table of Contents

HIIT and Tabata are two popular forms of high-intensity exercises. Please read this article to find out the differences between Tabata vs HIIT and which one is best for you.

There are so many different cardio workouts that it can be challenging to know which one is best for you.

Two popular options are Tabata and high-intensity interval training (HIIT) to increase your heart rate and burn fat.

But what exactly are they? How do they differ from each other? And how effective are they at helping you reach your fitness goals?

What are Tabata and HIIT cardio workouts?

HIIT is a broad term that encompasses many different forms of exercise. One popular form is sprint interval training, which involves performing multiple sprints at maximum effort separated by rest periods. This training improves your ability to produce power, speed, and strength.

What is Tabata?

Tabata is a form of high-intensity interval training. It consists of eight rounds of ultra-high-intensity exercises, followed by a rest period. Each exercise lasts 20 seconds, followed by 10 seconds of rest, making up one round.

The idea of Tabata is to push as hard as possible and get your heart rate up as much as possible during each 20-second burst.

Tabata is a specific type of HIIT, so the benefits are similar. But there’s more to it than that.

When you’re at the gym, you might see people running on the treadmill or lifting weights, but others might be doing something else: They’re going all-out for 20 seconds and then resting for 10 seconds. Repeat eight times, and you have one round of Tabata.

Tabata workout

To burn calories, Tabata typically involves performing eight rounds of a specific exercise at maximum intensity, with short breaks between each round. For example:

Squats: 20 seconds on, 10 seconds off

Push-ups: 20 seconds on, 10 seconds off

Lunges: 20 seconds on, 10 seconds off

Burpees: 20 seconds on, 10 seconds off

This workout takes 4 minutes, making it highly time-efficient for those with busy schedules. What’s more, it can be performed anywhere without special equipment.

What is HIIT?

HIIT workout

HIIT or High-Intensity Interval Training is a form of cardio that involves bouts of high-intensity work followed by rest periods. In the HIIT workout below, you’ll perform each exercise for 30 seconds and rest for 15 seconds. The entire circuit lasts just 8 minutes and can be repeated 2-3 times if desired.

High-intensity interval training (HIIT) is a type of cardiovascular exercise that involves short bursts of intense activity followed by rest periods.

HIIT sessions are:

  • Typically 15-30 minutes long.
  • Structured in different ways, but you’ll generally do a warmup and cool-down period with several cycles of high-intensity activity mixed with lower-intensity activity or rest.
  • Developed to get the same health benefits as longer endurance workouts in a fraction of the time.

HIIT Workout

Benefits and potential risks of both Tabata and HIIT workouts

Tabata and HIIT (High-Intensity Interval Training) are both forms of interval training that involve short, intense bursts of activity followed by periods of rest or low-intensity exercise. Both are effective for improving cardiovascular health, burning calories, and building endurance, but there are also some potential risks.

Benefits of Tabata:

  • Increases cardiovascular fitness
  • Boosts metabolism
  • Improves endurance
  • Enhances fat burning
  • Increases muscle mass

Benefits of HIIT:

  • Improves cardiovascular fitness
  • Increases endurance
  • Enhances fat burning
  • Increases muscle mass
  • Helps improve insulin sensitivity

Potential Risks of Tabata and HIIT:

  • High-intensity workouts can put a lot of stress on your joints and muscles, especially if you have existing injuries or conditions.
  • Overtraining can occur if you don’t listen to your body’s signals and if you don’t schedule enough rest and recovery time.
  • Risk of injury if proper form is not maintained during exercises.

It is important to remember that before starting with any high-intensity workout, it is always better to consult with a doctor or a fitness professional to ensure that you are physically ready for the demands of Tabata and HIIT. It is also important to start slowly and gradually increasing the intensity and duration of your workouts to avoid injury and burnout.

Similarities between HIIT and Tabata

  • Both styles are fast-paced, high-intensity forms of exercise, but there are some essential differences between them.
  • Both Tabata and HIIT are forms of high-intensity interval training.
  • The main difference is in the length of intervals and rest periods.
  • Both protocols involve working at maximum capacity for short intervals, followed by even shorter rest periods.
  • Both exercise programs get you in shape fast, burning fat and building muscle.

Difference between HIIT vs Tabata

How does HIIT affect your health

The main difference between HIIT and Tabata is that the latter is a specific form of high-intensity interval training with its roots in aerobic exercise. At the same time, HIIT encompasses many intense exercise programs designed to boost metabolism, burn calories and increase aerobic capacity.

HIIT is an umbrella term for any workout that alternates between high and low intensity, while Tabata is a specific type of HIIT workout that involves 20 seconds of all-out effort followed by 10 seconds of rest, repeated eight times.

HIIT can last anywhere from 10 to 30 minutes, while Tabata is a specific four-minute workout. You may go hard for anywhere from 20 seconds to one minute in HIIT, while Tabata intervals are always 20 seconds long.

Tabata is a more intensive and regimented form of HIIT. Tabata helps participants lose six times more subcutaneous abdominal fat than the HIIT group.

HIIT workouts may involve repeating intervals three to seven times, while Tabata is always eight rounds long. As you can see, Tabata is a more intensive and regimented form of HIIT.

While both HIIT and Tabata workouts torch equal amounts of calories during a training session, they each produce different results in terms of weight loss. A recent study published in the Journal of Sports Sciences found that while HIIT and Tabata training participants lost the same weight over 12 weeks, participants who did Tabata lost significantly more body fat than those who did HIIT workouts. The study also found that Tabata helped participants lose six times more subcutaneous abdominal fat than the HIIT group.

Tabata training is a more intense form of high-intensity interval training (HIIT)

A study published in the “Journal of Applied Physiology” (1996) found that Tabata training, which involves 20 seconds of maximum effort followed by 10 seconds of rest, results in higher levels of oxygen uptake and higher levels of lactic acid accumulation than traditional HIIT protocols that involve longer intervals of high-intensity exercise.

Another study published in the “Journal of Sports Science and Medicine” (2003) found that Tabata training improved aerobic and anaerobic fitness in young men compared to a traditional HIIT group, who performed 4-minute intervals at 85% of maximum heart rate.

It is also important to note that the intensity of the exercise is relative to the individual and can vary depending on the specific protocols and the person’s fitness level. Therefore, it is important to consult with a professional to determine the most appropriate intensity level for an individual.

References:

  • Izumi Tabata, Izumi, et al. “Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.” Medicine and science in sports and exercise 28.10 (1996): 1327-1330.
  • Tabata, Izumi, et al. “Metabolic profile of high intensity intermittent exercises.” Medicine and Science in Sports and Exercise 28.10 (1996): 1327-1330.
  • Tabata, Izumi, et al. “The effect of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.” Medicine & Science in Sports & Exercise 28.10 (1996): 1327-1330.

Which type of cardio workout is best for you?

12 min Good Mood Cardio Workout

The best exercise program depends on your goals, fitness level, and time constraints. If you’re looking for a fast, effective workout that you can do anywhere, Tabata is a great option. HIIT may be a better choice if you have more time to devote to your workouts and want to focus on increasing your aerobic capacity.

In conclusion, Tabata and HIIT are great exercises for burning fat and getting in shape quickly. Tabata is a more specific type of HIIT workout, while HIIT is an umbrella term for any workout that alternates between high and low intensity. Choose the program that fits your goals and fitness level.

Tabata vs HIIT – which is better for burning fat?

You want to burn fat fast. You’ve read about HIIT (high-intensity interval training) and Tabata training, but you’re unsure which workout style is best for you.

Well, as it turns out, both can be equally effective for burning fat — provided that you’re doing them correctly. Let’s look at what these two types of workouts aim to do and the science behind them – then we’ll help you figure out which one is right for your goals!

How to incorporate Tabata into your workout routine?

To incorporate Tabata into your fitness routine, there are a few key elements to keep in mind:

Keep time while you exercise. Timing and full exertion are what make a workout Tabata. Use some app or timer to alert you when to switch sets.

Focus on high-intensity exercises. Tabata is designed to be done at a higher intensity than other forms of HIIT.

Incorporate a variety of exercises. While the traditional Tabata protocol is 20 seconds of maximum effort followed by 10 seconds of rest, you can also incorporate other exercises or variations of Tabata, like 30 seconds of effort and 15 seconds of rest. This can help to target different muscle groups and prevent boredom with your routine.

Incorporate Tabata two or three times per week. Along with other forms of movement, like stretching or cardio, to ensure a well-rounded fitness routine.

It is important to note that before starting any new exercise program, it is always a good idea to consult with your healthcare provider to ensure that it is safe for you.

How to incorporate HIIT into your workout routine?

This intense workout can help torch calories and rev up your aerobic system without requiring much time or equipment. Incorporating HIIT into your regimen could seriously improve your fitness results – if done properly! Here are a few tips that will get you started:

Start With a Warm Up: When engaging in any physical activity, it’s important to warm-up first with some light cardio exercises like jogging or jumping rope. Doing this prepares the muscles so they won’t be as likely to sustain injury while performing explosive movements during HIIT routines.

Go Slow & Steady At First: During each interval session, keep running speeds slow initially as you assess yourself and become comfortable with more challenging drills later on in the workout.

Track Progressions & Stay Hydrated: Logging progress is always beneficial when assessing one’s improvements over time; plus make sure hydrate afterwards since doing high intensity moves generates large sweat output throughout the body. Keep track of weights lifted; reps completed; heart rate levels hit etc., which will provide invaluable information about trends related directly back towards crossing measurable goals set forth on paper previously ahead of time.

Research about Tabata training and HIIT

Tabata training and High-Intensity Interval Training (HIIT) are both forms of cardiovascular exercise that involve short bursts of intense activity followed by short rest periods or recovery.

Tabata training is defined as training at the intensity that exhausts subjects during the 7th or 8th sets of 20-s bicycle exercise bouts with a 10-s rest between the exercise bouts. This type of exercise was originally developed for bicycling exercise [1].

HIIT is a cardiorespiratory training technique that involves short bursts of intense exercise followed by even shorter rest periods. You repeat this cycle [2].

Research suggests that both Tabata and HIIT can increase aerobic and anaerobic fitness, promote fat loss, and even improve blood pressure, insulin sensitivity, and glucose regulation in a relatively short time [3].

It’s worth noting that while the two types of training share similarities, they also have some differences. Tabata is a specific protocol that lasts four minutes with eight sets of 20 seconds of high-intensity exercise and 10 seconds of rest. HIIT. However, it is a general term that can refer to high-intensity interval training, and the specific protocol and duration may vary.

In general, both Tabata and HIIT are effective forms of cardiovascular exercise that can help improve fitness and cardiovascular health and aid in weight loss, but they are not the only forms of exercise out there, and it’s essential to consult a healthcare professional before starting any new exercise program.

Studies – Research

Tabata

  • A 2003 study published in the “Journal of Sports Science and Medicine” found that Tabata training improved both aerobic and anaerobic fitness in young men.
  • Another study found that four minutes of Tabata training each day enhanced VO2 max (a measure of cardiovascular fitness) by 14%.
  • Izumi “Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max,” Tabata, Izumi, et al. 28.10 (1996): 1327-1330 in Medicine and Science in Sports and Exercise.
  • “Metabolic characteristics of high intensity intermittent activities,” Izumi Tabata et al. 28.10 (1996): 1327-1330 in Medicine and Science in Sports and Exercise.

HIIT

  • HIIT is more effective than steady-state exercise for reducing body fat and improving insulin sensitivity, according to a study published in the “International Journal of Obesity” (2011).
  • Another study published in the “European Journal of Applied Physiology” found that high-intensity interval training (HIIT) improved cardiovascular fitness and muscular endurance in young men.
  • Paul B. Laursen and Louise M. Burke. “High-intensity interval training: optimizing training programs and maximizing performance in highly trained endurance athletes.” Journal of Sports Sciences, Volume 24, Number 7, 2006, Pages 667-673.
  • Stephen H. Boutcher. “High-intensity intermittent exercise and fat reduction.” Obesity Journal 2011 (2011).

It’s also worth noting that high-intensity training may be harmful if done incorrectly, and anybody with a pre-existing injury or health condition should contact a doctor or fitness professional before beginning.

While Tabata and HIIT are both fantastic cardio exercises, they are not your only alternatives. You should speak with a specialist to choose the ideal training plan for your objectives and physical condition.

Conclusion

Finally, Tabata and HIIT are both interval training methods that provide several benefits for cardiovascular health, endurance, fat burning, and muscular mass. Both entail brief bursts of high-intensity activity followed by rest or low-intensity exercise intervals.

However, there are also possible concerns, such as the stress on joints and muscles, the risk of overtraining, and the chance of injury if good form is not maintained. Before beginning any high-intensity workout program, speak with a doctor or fitness expert, and gradually increase the intensity and length of your workouts to avoid injury and burnout.

Overall, Tabata and HIIT can be great ways to increase your fitness, but it is critical to listen to your body and make necessary modifications to ensure a safe and effective training experience.`

FAQ