THETabata workout is a type of workout belonging to the HIIT protocol, which aims to obtain maximum benefits in a short period of time; for each exercise they are performed eight 20-second sets of strenuous exercise followed by 10 seconds of rest.
Just to clarify: when it comes to workouts a high intensity intervals (HIIT), means a cardiorespiratory physical activity technique, which involves short sessions of intense exercise followed by very short rest periods; this cycle comes repeated several times over 20/30 minutes.
There are, however differences between these two protocols! Let's find out together:
Index
Tabata Workout vs HIIT Workout
HIIT includes all types of interval training involving a period of work followed by a period of rest; the work period can be a predetermined time or a number of repetitions.
During the active phase, you strive as much as possible, up to fatigue. Times may vary, but usually each interval lasts from 2 to 3 minutes and the entire workout lasts from 30 to 40 minutes.
HIIT workouts can include bodyweight exercises, with an exercise bike or with a treadmill; tools such as kettlebells, rope and dumbbells can also be used.
Developed by Dr Izumi Tabata in 1996, Tabata is a type of HIIT that is more specific in timing of intervals and with periods of recovery Shorter; L'Tabata workout is usually performed at a greater intensity than traditional HIIT workouts.
Each Tabata round lasts 4 minutes and includes 8 20-second intervals of intense exercise followed by 10 seconds of rest.
Training examples
Always start HIIT workouts with a little warm-up; you can lengthen your recovery times if you are too tired and you must always stay well hydrated.
Example of traditional HIIT workout
- Squat (40 seconds)
- Mountain climbers (45 repetitions)
- Russian twist (20 per side)
- Jumping jacks (60 reps)
- High knees (20 per side)
Repeat this circuit 4 times and rest one minute between each lap; take a 10 second break for each exercise change.
Tabata workout example
For each exercise, do 8 sets of 20 seconds of exercise followed by 10 rests.
Tabata Workout Benefits
Both HIIT and Tabata workouts they offer amazing results; the goal of HIIT workouts is to take minimal time to get maximum muscle and cardiorespiratory benefits.
THEefficiency is key, which makes these workouts ideal if you don't have the ability to devote a lot of time to physical activity.
During HIIT training, muscle fibers are engaged which increase definition; this type of business helps muscles to rebuild after exercise by stimulating the production of testosterone in men and growth hormone in women.
Tabata training also offers benefits, such as increased metabolism, time efficiency, increased aerobic and anaerobic fitness levels, increased lean muscle mass, increased heart rate.
And you, have you ever played any Tabata circuits? Let us know in the comments and remember to follow us on our Telegram channel
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