Tabata vs HIIT: which is better?

WHETHER Whether you’re just starting the healthy lifestyle movement to feel better or live longer, or you’ve been doing it for a long time, you’ve no doubt heard of high-intensity interval training (HIIT) and tabata.

If you’re looking for an extremely effective, fast, and most of all, enjoyable workout, look no further! This article will explain to you the differences, comparisons, and benefits of these specific types of workouts.

HIIT (high intensity interval training)

High Intensity Interval Training, also known as HIIT, is a cardiorespiratory training method that involves short bursts of intense exercise followed by even shorter periods of rest. A HIIT session takes 25 to 30 minutes (including warm-up and cool-down periods) with repeated cycles.

The term “HIIT” can be used to refer to a variety of workouts consisting of short intense movements followed by regular short rest intervals. Instead of spending half an hour or more doing moderate workouts like running, the goal is to push yourself to your limits in a short amount of time.

This form of exercise has gained popularity because it allows you to perform a serious workout in a short amount of time, and thanks to its effectiveness, HIIT, known for its ability to burn fat, is now an integral part of the fitness world. .

Any form of cardiovascular exercise such as running, brisk walking, burpees, jumping jacks, and the use of equipment such as a stationary bike, treadmill, stair lift, or even a rowing machine can be used to complete the workout.

Combining these exercises into HIIT is not only beneficial for weight loss, but also for cardiovascular health without any training equipment. HIIT can be done at home, in the park, at the gym – just about anywhere – as long as it doesn’t require a lot of space. This type of exercise is convenient in that it can be included in any lifestyle.

What is Tabata?

Tabata is a kind of HIIT. Tabata, named after its inventor, Dr. Izumi Tabata, who originally used this protocol to train athletes in 1996, was originally created as a way to train Olympic speed skaters. Today it is coming back not only among Olympians, but among people all over the world.

Dr. Tabata developed a program to improve the muscle strength and cardiorespiratory endurance of his skaters. He suggested that short, intense, high-intensity workouts could lead to gold medals.

Tabata only takes four minutes per session and tries to achieve the greatest effect in the shortest amount of time. Each Tabata cycle consists of eight intervals of 20 seconds of hard exercise followed by a 10 second rest and lasts four minutes. Usually a Tabata session lasts 20 minutes, but you can do fewer exercises for a shorter session.

In the first 20 seconds of Tabata, you expend approximately 80-90% of your energy. Then you take a 10 second break. Repeat the exercise again for 20 seconds and then rest for 10 seconds. Perform these intervals eight times for a total of four minutes to complete the tabata.

Even two rounds of tabata (only 8 minutes) can be an effective fat-burning and endorphin-releasing exercise, but as your fitness levels increase, you can add more rounds. It’s really simple as it doesn’t require extensive planning and can be adapted to strengthen any area of ​​the body.

The difference between Tabata and HIIT

The two biggest differences between tabata and traditional HIIT workouts are the effort required and the format, such as time. Look at the length and intensity of the intervals. Tabata training requires crazy effort to reach maximum exhaustion in just 4 minutes. HIIT training is more flexible.

The main difference is in the amount of time spent on workouts and breaks. When you incorporate HIIT into your workouts, you can experiment with longer workouts, different rest intervals, and harder exercises that can take longer to complete. Tabata training, on the other hand, maintains a 4-minute time limit and higher intensity.

Which is better, Tabata or HIIT?

Both HIIT and Tabata workouts will bring great results. Your results will depend on the activity you are doing, your level of effort and the length of your workouts. In addition, you should analyze your goals and fitness level.

You can increase the intensity of your HIIT workouts by doing more rounds and harder exercises. These exercises are more adaptable in terms of interval times and reps.

If you have a busy schedule and prefer shorter fitness programs, Tabata workouts may be your best bet. You can choose whether you want to do one or more exercises.

Workouts can be modified to suit most fitness levels. They are designed to get results as quickly as possible. The shorter the recovery intervals, the higher the intensity of the workout. In addition, you train to the point of fatigue, which makes it harder to train.

It’s always a matter of personal preference. What are your goals? Both exercises are good for your health, but neither is better than the other. However, if you do the same exercises frequently, you should consider switching between Tabata and other HIIT approaches so that your workouts continue to benefit your entire body.