In the past decade, Tabata workouts have become so popular that they are now a fitness staple for many. But Tabata can seem intimidating if you don’t know what it is or how to do it. Consider this our definitive guide to Tabata.
What does Tabata mean?
Tabata is a high intensity interval training — HIIT — workout with timed intervals and short recovery times. “Tabata” is named after a Japanese speed skating coach whose last name is Tabata. He designed the workout to improve cardiovascular fitness and build muscular strength. In other words, Tabata isn’t an acronym, it’s a style of exercise named after the person who created it.
What is the Tabata workout?
In a traditional Tabata workout, there is 20 seconds of going all out and then 10 seconds of rest. This repeats 8 times for a total of four minutes. If you’re running, for example, you would sprint for 20 seconds and then walk or stop for 10 seconds.
Similar to other types of HIIT workouts, Tabata focuses on going fast and then slow. This approach gives your body time to perform at an all-time high and then recover.
Why are Tabata workouts so popular?
Tabata workouts are popular because they can be performed with just your body weight in a short amount of time. That makes Tabata ideal for people who are short on time but want to get in a killer workout — or people who just want their fitness regimen to take as little time as possible. Also, Tabata can help you improve your cardio endurance and your aerobic fitness, according to research.
For those who like HIIT workouts, Tabata can be even more intense. Because you’re going all out and doing as many reps or going as hard as you can for a specified amount of time, it can feel more exhausting than a traditional HIIT workout.
Why are Tabata workouts effective?
Doing Tabata workouts consistently and effectively can help you build lean muscle mass and boost your metabolism, which may help with weight loss. It’s also a great workout for people who get bored easily, because it will keep you on your toes — literally — as you move from one exercise to the next.
What does the research say about Tabata?
Recent studies suggests that consistent Tabata training may help the body use insulin more effectively, which can increase your body’s ability to burn fat. Another recent study showed that doing Tabata workouts for 10 weeks significantly improved the respiratory fitness of participants — by up to 28%.
What’s the difference between Tabata and HIIT?
Technically, Tabata is a kind of HIIT workout. But Tabata can be more intense than typical HIIT workouts because doing 20 seconds of high intensity followed by 10 seconds of rest is harder than the longer — but lower exertion — segments in traditional HIIT workouts. Traditional HIIT workouts also allow more rest time and don’t require full out effort during the high intensity