High-intensity interval training (HIIT) is one of the most effective and energizing ways to raise your heart rate and get sweaty in the shortest period of time, regardless of how long you have to work out—10 minutes or an hour. This exercise regimen alternates between intense, high-intensity movement intervals and rest or easy work intervals. Tabata is a well-liked HIIT technique that is even more difficult but incredibly gratifying. You may find it used in at-home workout routines and spin classes alike.
What is a Tabata workout, and how is it different from an HIIT workout that is typically performed? This is a comprehensive explanation of what Tabata is, why it is healthy, and a sample at-home Tabata regimen created by a licensed fitness trainer.
A Tabata Workout: What Is It?
Certified personal trainer Andrew White of Garage Gym Pro says, “Tabata is a sort of high-intensity interval training invented by Japanese scientist Izumi Tabata[, [PhD,]” and frequently employs Tabata training with his customers. “This training plan is renowned for its effectiveness and efficiency in integrating strength and aerobic training.”
A workout is divided into discrete time intervals by tabata training, with a 2:1 ratio of intense effort to recovery. Generally, each set consists of eight repetitions of a 20-second, maximal effort workout followed by a 10-second rest period, for a total of four minutes.
Because Tabata is a time-based format, you can use it for almost any kind of exercise, whether you are running and walking outside, cycling on a stationary bike, performing circuit exercises (like squats, jumping jacks, and lunges) on a mat at home, or performing a core-strength series. You can get a lot of movement, effort, and energy into just four minutes with Tabata.
Online and virtual certified personal trainer Julie Lohre adds, “While you may employ this strategy with nearly any workout, I recommend blending traditional strength-training routines with plyometric movements.” “Because this type of exercise is so demanding, I advise doing four Tabata breakouts at a time, followed by a lengthy recuperation before doing another Tabata breakout.”
The Reasons Tabata Is So Healthful
Beyond just keeping you moving, tabata has a host of remarkable health benefits. First of all, it is a fantastic exercise routine for people with hectic schedules who might not have much time to work out at the gym or go for a lengthy walk or jog, and it has just as many health benefits as longer workouts.
“[With Tabata] you boost your heart rate and start a fire in your metabolism, while still activating your muscles,” Lohre explains, who particularly appreciates Tabata workouts for their efficiency.
Exercising in a Tabata-style high-intensity interval training (HIIT) has been shown to improve lung and heart health as well as total aerobic power, or the amount of effort you can put out. White continues, “Muscle strength may be developed almost anywhere because many Tabata activities (such squatting and holding a plank) do not require special equipment.” According to him, “a lot of Tabata workouts employ body weight, which contributes to muscular development and toning.”
Can Anyone Perform Tabata Exercises?
Although everyone can try Tabata and adjust the workouts to fit their goals and fitness level, White and Lohre concur that it is not necessarily the ideal option for everyone. If you are going to do it frequently, it takes some getting accustomed to and practice.
Of Tabata’s intensity and severity, White remarks, “Beginners, people with particular health issues, or older adults might find this format too demanding.” “It is crucial to have a foundation of fitness or get medical advice before beginning Tabata exercises.”
“You should acquire your doctor’s approval before conducting Tabata training if you have health disorders that restrict you from increasing your heart rate or joint issues,” Lohre concurs. “Tabata’s heavy impact nature may be too much for someone with hip, back, or knee joint issues.”
How to Safely Perform Tabata
You may take precautions to practice Tabata properly and prevent harm. To address specific concerns, you can always change some of the workouts to be lower impact or non-impact.White advises remaining hydrated both before and during the workout, as well as warming up before beginning a Tabata to assist prepare your muscles and joints. It is crucial to stop and rest if a workout seems excessively taxing or uncomfortable, the expert advises. “Keeping the proper form is also essential to prevent injuries, particularly when you are tired.”
Example of a Tabata Workout at Home
You may try Tabata without having to purchase new equipment or enroll in an expensive fitness program. To complete a Tabata-based sweat session, all you need is a bit of room to move around, athletic attire and sneakers, an exercise mat, and at least four minutes.
White provides a brief Tabata exercise program here to get the most out of your workout and health advantages.
After 20 seconds of exercise one, rest for 10 seconds; after 20 seconds of exercise two, rest for 10 seconds; and so on until all four exercises are finished. Eight times through (or for as long as desired—start where you are and work your way up to doing it eight times through!) repeat this series in this format.
White says, “Remember to listen to your body and alter as needed.” “Tabata exercises are a great technique to gain more fitness quickly. But it is crucial to put safety first and begin at a level of effort appropriate for your level of fitness.
Exercise 1: Squats with body weight
- Ensure that your feet are shoulder-width apart.
- Bend at the knees and hips while maintaining a straight back as you squat down.
- Get back up and do it again.
- Squat to sit on a chair for support and then stand back up to adjust.
Exercise 2: Push-Ups
- Take a high plank stance to begin.
- Push yourself back up after lowering your body to the ground.
- Use a higher platform (such as the back of a couch, a bench, a strong countertop, etc.) or execute knee push-ups to modify.
Exercise #3: Jumping Jacks
- Jump with your feet wide apart and raise your hands as if to make contact while standing with your arms by your sides.
- Return to the starting position by jumping.
- To adapt, hop your feet wide instead of stepping out with both legs at the same time. Use the same arm motion.
Exercise #4: Climbers on Mountains
- Take a high plank stance to begin.
- Draw one leg at a time up to your chest and then back down to the starting position, quickly switching knees to mimic sprinting.
To adjust, take it slowly and step forward one foot at a time, replacing it before moving forward with the opposing knee.