What is a Tabata workout and how does interval training work?

When it comes to fitness, there are countless workouts you can try to lose weight and strengthen your muscles. From yoga to Zumba, all forms of exercises are well suited to improve your flexibility, endurance and strength. However, if you are looking for a newer and high-intensity exercise, then you should try Tabata.

The first thing you might think of is interval training. Tabata is a high-intensity interval training that is specifically designed to increase your heart rate in a short time. Tabata was developed by and named after Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo. The method is based on a time-limited interval method. With this method of training, you need to perform any exercise at maximum intensity for 20 seconds, and then rest for 10 seconds. The procedure is repeated 8 times for about 4 minutes and then you change the exercise.

By performing high-intensity exercises, a wider range of muscle groups are addressed compared to conventional exercises. Tabata not only keeps you fit, but also burns more calories, both during and after the workout

With this form of workout, the body is heavily stressed, so you can burn more calories in a short time. According to a study by the University of Wisconsin-La Crosse, you can burn 15 calories per minute with a Tabata workout. This workout programme is great for people who are trying to lose kilos.

Tabata also helps to improve your endurance. According to one study, Tabata can help increase anaerobic capacity (the amount of energy the body generates by burning carbohydrates) by 28 percent and VO2 maximum capacity (the amount of oxygen consumed during exercise) by 15 percent four times a week.

Since Tabata is a high-intensity workout, you need to stay focused and attentive to increase your efficiency.

This is what a Tabata workout might look like (for example):

• Push-ups (4 minutes)
• Squats (4 minutes)
• Jumping Jack (4 minutes)

Start with push-ups. Perform these with high intensity for 20 seconds and then take a break for 10 seconds. Do push-ups again for 20 seconds, and then rest. Repeat the same pattern for eight sets of push-ups, and then rest for a minute. Do the same with squats and jumping jacks.

Tabata is an advanced workout and not suitable for beginners. If you are a beginner, start with simple and easy exercises before trying Tabata. If you practice Tabata as a beginner, your muscles can become overloaded and in the worst case injuries can occur.

High-intensity interval training (HIIT) is a technique of cardiovascular training in which short, intense workouts are followed by even shorter rest periods. You repeat this cycle several times within 20 to 30 minutes.Tabata is a type of HIIT training that provides the greatest benefits in little time. For each exercise, you complete eight rounds of 20 seconds of strenuous exercise each followed by 10 seconds of rest.

HIIT includes all types of interval training, in which a phase of stress is followed by a phase of recovery. The active phase can consist of a certain time or a certain number of repetitions. During the active phase, you try as hard as you can, until you get tired. Times may vary, but usually each interval lasts from 2 to 3 minutes, and the entire workout lasts from 20 to 40 minutes. HIIT workouts can be done with your own body weight, on a stationary bike or on the treadmill. You can also use equipment such as a kettlebell, a skipping rope or dumbbells.

Tabata was developed by Dr. Izumi Tabata in 1996 and is a type of HIIT in which the interval times are more specific and the recovery periods are shorter. In general, Tabata is performed at a higher intensity than a conventional HIIT workout. Each Tabata round lasts 4 minutes and consists of eight intervals of 20 seconds of intense exercise, followed by 10 seconds of rest. Usually a Tabata workout lasts 20 minutes, but you can also choose one or more exercises for a shorter session.

Both traditional HIIT and Tabata workouts give amazing results. The goal of HIIT workouts is to achieve maximum muscular and cardiovascular benefits with minimal time expenditure. Efficiency is the be-all and end-all. Therefore, these workouts are ideal if you don’t want to or can’t spend a lot of time exercising.During a HIIT workout, muscle fibers are stressed, which improve the definition. This type of activity helps your muscles to rebuild after training by boosting testosterone production in men and the growth hormone in women. HIIT is particularly beneficial for older adults. HIIT workouts also promote the growth of new muscles, which counteracts age-related muscle loss. Although Tabata brings a lot of benefits some people don’t find it that pleasant. Even though some people enjoy high-intensity workouts more than others, you should consider what is the most enjoyable.

HIIT and Tabata both provide great results. The results depend on the specific exercises you have performed, how hard you work and how long you train. You cannot ignore your goals and your fitness level.With HIIT workouts, you can increase the intensity by doing more rounds and more difficult exercises . These workouts are more flexible in terms of interval times and repetitions.Tabata workouts may be a better choice if you prefer shorter workouts. You can decide whether you want to do one or more exercises.The workouts can be adapted to most fitness levels. They are designed to produce results in the shortest possible time. The shorter recovery periods make the workout more intensive. In addition, you work until exhaustion, which makes the workout even more demanding.

Whether you are an avid athlete or just want to improve your fitness, HIIT and Tabata can help you take your workouts to the next level. They are an excellent option if you have little time or just don’t want to work on your fitness program all the time. As with all workout routines, repetitions and regularity bring the best results. Challenge yourself to expand and improve your current fitness level. With Tabata you can quickly get yourself in top shape.

CrossFit is a type of high-intensity power fitness (HIPF). HIIT features are used along with plyometric exercises, weightlifting and gymnastics. The benefits include weight loss, muscle strengthening and improved coordination. To perform this workout, you should join a CrossFit gym.

High-intensity phase: High intensity means that your heart rate during exercise is between 70% and 100% of your personal maximum heart rate. Recovery period: During this time, your pulse can calm down and you can physically prepare for the next high-intensity phase. How fast your heart rate drops depends on your ability to recover and on the duration of the recovery period.

Important: as the workout is very intense, the body needs rest periods to recover and to store new energy. Doing Tabata 4 times a week in combination with two other exercises, such as jogging or cycling, will improve your metabolism. However your pulse shouldn’t be higher than 135bpm.

• Tabata, Izumi/Nishimura, K/Kouzaki, M/Hirai, Y./Ogita, F./Miyachi, M./Yamamoto, K (1996): Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max, abgerufen am 06.11.2019 https://www.ncbi.nlm.nih.gov/pubmed/8897392
• Cress, M., Porcari, J., & Foster, C. (2015). Interval training. ACSM’s Health & Fitness Journal, 19(6), 3-6