Is HIIT the Same as Tabata?
What is Tabata Exercise?
Tabata exercise is one of the most popular types of High-Intensity Interval Training, or HIIT.
High-Intensity Interval Training is training with a high intensity for a set amount of time or for as long as you can perform an exercise before needing a rest, and then alternating those work periods with short rest periods.
Some people time the work and rest periods, and some people go on how their body feels.
HIIT training can help you burn more calories throughout the day than steady exercise can, and it can help you improve your fitness conditioning.
Tabata exercise is a short but intense type of interval training that can help improve your overall health and fitness.
Find out all about Tabata workouts below to find out if it’s something you’re interested in trying.
Tabata Exercise isn’t just alternating exercise with rest like normal interval training.
There are very specific parameters for work and rest periods and a set time for the complete workout.
A Tabata workout consists of 8 rounds of 20-second exercise intervals of you giving your maximum effort, followed by 10 seconds of rest. A complete Tabata workout, or circuit, lasts for 4 minutes.
The length of a Tabata circuit may make you underestimate how difficult it can be because it’s such a short workout, but Tabata requires you to give maximum effort over and over again, and with each round, it becomes more difficult to last the full 20 seconds.
You will find yourself wanting to rest longer than the 10 seconds that is allowed toward the end of your circuit.
Traditional Tabata circuits consist of one exercise that is repeated for each of the 8 rounds.
Some people choose to alternate between two exercises during their Tabata circuit. Some choose 4 different exercises to alternate between. Some people choose 8 exercises to alternate, using a different exercise for each round of the Tabata circuit.
Because of how many different ways to use Tabata interval training, it’s an excellent way to get some variety into your workouts.
There are many types of exercises you can choose from for a Tabata circuit including body weight exercises and exercises using weights or other fitness equipment.
If you choose to use weights, be sure to perform the exercises using proper form to prevent injuries.
It is also a good idea to make sure you can transition between chosen exercises easily so that you can complete your Tabata circuit correctly.
Some bodyweight exercises you might try are squats without weights, push-ups, sit-ups, mountain climbers, burpees, or lunges.
Variations on running are also great to try.
You can do wind sprints, knee-high jog, or run in place.
When doing bodyweight exercises you can easily switch between exercises, but you may want to alternate a bodyweight exercise followed by an exercise using weights for more variety and for increased resistance.
If you want to do weighted exercises you can use ankle weights, resistance bands, a kettlebell, medicine ball, dumbbells, a barbell, or weight machines.
Almost any exercise can be used during a Tabata circuit as long as you can switch between exercises easily.
With weights, you just have to ensure proper form to prevent injuries. Squats, lunges, leg press, bench press, row, military press, and many other exercises work well in Tabata circuits.
You’re limited only by your imagination and physical ability.
If you’re looking for a high-intensity workout to help you improve your fitness level, Tabata could be a great choice.
It’s a great way to improve your conditioning and get some variety into your workout routine.
There are many ways to use Tabata to enhance your fitness and endless combinations of exercises to try.
Is HIIT the Same as Tabata?
There seems to be some confusion about how HIIT and Tabata relate to each other.
Is it two names for the same thing or are they different in some way? HIIT and Tabata are not the same things, but they’re related. Tabata is a type of High-Intensity Interval Training, or HIIT.
You can’t do Tabata without doing HIIT, but you can do HIIT without it being classified as Tabata.
There are very specific guidelines for Tabata workouts, but HIIT workouts vary in style, length of work and rest periods, the overall length of your workout, and intensity.
If you’d like more information about how HIIT and Tabata relate to each other, the benefits of each, and how you can use each in your fitness regimen, you can find that information below.
If you’re new to interval training, you may not be ready for HIIT (High-intensity Interval Training) or Tabata yet because of the intensity of each.
Interval training is alternating between rest and work periods and is a great option for all fitness levels.
Interval training is great for beginners because as a beginner it can be tough to exercise for a long period of time without resting. It is also great to add variety and fun to a workout.
As your fitness level improves you can move from just interval training to High-intensity Interval Training, or HIIT. During HIIT you will do high-intensity exercise, but not your maximum effort. During HITT you can either time your intervals and rest, or you can just pay attention to your body and make decisions on the length of work and rest periods based on your fitness ability and how your body is responding during the workout.
If you need a longer rest period to recover, it’s perfectly acceptable to take a longer rest period during HIIT. It’s also okay to extend your work periods if you can keep going.
If you’re doing a HIIT workout, just make sure you’re doing it at a high-intensity but not your maximum effort.
If you want a short but high-intensity workout, you may choose a Tabata workout.
A Tabata workout or Tabata circuit consists of 8 rounds of work and rest periods.
The work periods last 20 seconds and the rest periods last 10 seconds. The entire circuit lasts for 4 minutes.
During a Tabata circuit, you have to give your maximum effort for the entire 20 seconds and then rest for only the 10 seconds allowed.
Each work set will get harder to complete as the circuit progresses, but you just have to keep going.
Because of the nature of Tabata, it’s an excellent way to increase your VO2 levels and overall fitness level.
Now that you know how Tabata and HIIT relate to each other, you can make a choice on which type of interval training is right for you.
Both HIIT and Tabata will help you burn calories, lose weight, and increase your fitness level.
Tabata isn’t flexible on work and rest times, so you may opt to stick with HIIT training over Tabata workouts, but if you’re ready to take your high-intensity interval training to a new level, Tabata might be what you’re looking for.