HIIT, or high-intensity interval training, is a grueling workout that will leave your muscles burning and lungs gasping for fresh air. During this workout, you alternate between periods of short and intense exercise and periods of rest. This type of training was made popular by Eric Cressey of Cressey Performance.
Your heart rate rises significantly during the intense periods, and this is what is responsible for the calories burned. The intense exercise is kept brief to prevent the complete draining of energy stores and to make sure that your heart rate doesn’t drop too low.
HIIT increases your metabolism and keeps it elevated after the training session. Even 24 hours after the training session, you may still feel your body burning calories at an increased rate.
This type of training is also good for boosting your metabolism. If you’re looking to lose weight, then HIIT is your best friend. The increased metabolism not only allows you to burn calories faster, but burn more of them.
The fast pace of the training helps build up the anaerobic capacity of your muscles and will give you more endurance for your workouts.
Since the training is intense, the recovery is fast. You can do HIIT workouts a few times per week, which make it ideal for busy people.
HIIT is also excellent for improving sport performance and building muscle.
So, What are the Benefits of HIIT?
It sounds great. What’s not to like?
There are many individuals who state that HIIT training is better short-term because it allows you to workout more often and burn fat by increasing the amount of time that you exercise at maximum intensity.
This has some people believing that Tabata training is only good for the person who is looking to get into shape in a short amount of time.
HiiT training can definitely be a very effective way of getting lean, but it won’t get you the kind of results that you’re looking for, over the long term.
Actually, the opposite is true when you consider the way your body responds to low-intensity, steady-state exercise. You will start to see greater improvements the longer you use it.
HIIT workouts are great for beginners, but if you think that Tabata training has ended, you need to think again.
Any Cons Then?
It’s like with almost anything having to do with health – there always has to be a but. As mentioned there are some cons that may dissuade you from anywhere from giving this training your 100% to just giving it a try to see if it’s something that works for you. The most commonly cited cons are as follows:
- This could be called a self-destructive program
- You need a very-well-defined goal if you want to achieve it this way
- it this way It is one of the most physically demanding programs in the world
- If you don’t have any formal/structured workouts, then you must ready to push yourself to the brink
- strength and power are not the focus
In a way, the cons are implied with the pros, which makes it all the more exciting. With more and more people hitting the gym, we’ve seen the slow rise of something called muscle confusion. People just want to get more and more fit, so they try new exercise routines to switch things up and inject a life line to prevent getting bored of the same routine.
Many people can’t stand the thought of not seeing results, and the research has been done to confirm that, in a considerable number of cases, the people who gave up first, are those who were less committed to begin with.
Tabata is only 20 minutes long, yet yields incredible results. Not only that, but the “afterburn” effect continues to burn calories long after you’ve completed your workout.
The great thing about Tabata is that it trains your body to burn fat as its primary source of fuel. Once your body understands that it’s under constant stress, it will continue to burn fat all day long to prevent you from suffering injuries. You may not have time to hit the gym, but you can always warm up or cool down, Tabata a few minutes, and benefit from a muscle-building workout.
In fact, some people even use Tabata as a way to warm-up before a long run or the event itself and as a way to cool-down afterwards.
Even though Tabata is less than 20 minutes long, you are guaranteed a full-body workout. Below, we’ll go over all of the various exercises.
Squats – Stand with your feet wider than shoulder-width apart. Then, bend your knees and lower your hips until your thighs are parallel to the floor. Using your quadriceps, drive your heels into the floor and push yourself back up to a standing position.
Push-Ups – Start by assuming a plank position (i.
What is Tabata?
Tabata is a form of HIIT, or high-intensity interval training. Tabata is a series of intense exercises that lasts only four minutes. And while some people find it hard to believe, it really is as hard as it sounds.
This workout was developed by Dr. Izumi Tabata during a study at the National Institute of Fitness and Sports in Tokyo. One unique factor of this exercise is that instead of running, cycling, or using machines, you only use your body for resistance.
HIIT workouts focus on completing exercises in quick and intense bursts where the muscles are pushed to their limits. Cardio and a few other weight-lifting exercises are used during this form of exercise.
While it sounds hard, there are a variety of ways you can modify this workout to suit your fitness level.
Normally, the workout is done on a stationary bike. However, if you aren’t an athlete, and you don’t feel comfortable performing certain exercises, you can use your own body weight in place of a machine in order to get the same results.
How Does Tabata Work?
You might have heard of the Tabata protocol before, and if you haven’t, prepare to become a believer.
What can be done in 4 minutes a day, burns body fat, and at the same time makes your muscles stronger?
Yes, it’s called the Tabata protocol and it works, believe it! Tabata is a form of High Intensity Interval Training (HIIT).
HIIT is quite different from traditional weightlifting. Instead of lifting weights, your workout focuses on minimising rest periods between exercises.
The aim is to get through as many exercises as possible in a short amount of time.
The reason for the short amount of time is to increase your heart rate and to push your body to its limits. When the cortisol levels are raised, the body enters an “adrenaline zone” which is another way to say that fat consuming mode is activated.
The Tabata protocol entails 8 rounds of 20 seconds of intense activity with 10 seconds of rest in between, which is 4 minutes in total. Each of these 20-second workouts includes a different exercise with the objective of doing the exercise as intensely as possible.
What You Will Need:
- Your body
- Your determination to see the new you!
How to Do the Workout:
What are the Pros?
With Tabata training, the emphasis is on maximum fat loss and overall conditioning while keeping workouts short and intense.
The reason for this is because you can perform the workouts in just four minutes.
You have to put in a lot of hard work, and you have to push yourself to your limits. But for those four minutes that you partake in the workout, you are going to notice a large difference in your body since you are working out at such a high intensity.
Even when you take it easy, your body continues to burn fat even after the workout session is over.
What About the Cons Then?
Tabata workouts are very effective for improved aerobic fitness and anaerobic endurance. Some of the reported benefits of this training method include:-
- Improved cardiovascular endurance.
- Increased aerobic training capacity.
- Improved anaerobic endurance.
- Increased lean body mass.
- Increased muscular strength.
- Increased aerobic capacity.
- Decreased body fat.
- Decreased blood pressure.
- Decreased insulin resistance.
The training time is short, and the workouts are very intense, which is the biggest advantage. These training sessions can improve your aerobic fitness and anaerobic strength and can even decrease your blood pressure and improve your insulin sensitivity, often in just 4 weeks.
Your heart will be able to pump more blood with each beat. In just 4 weeks, your heart will be able to pump more than 10 pints of blood. If you can push your heart to work this hard, then you will create the right conditions for fat burning.
The only disadvantage is that it can be very tough.
To sum up, high intensity interval training and Tabata workouts are two very different workout styles. You can do Tabata for weight loss if you structure it right, but you should know that anyone can walk through the motions and claim to be doing a Tabata workout.
Two very different styles for two very different purposes.
The best workout will be the one that fits into your lifestyle. Tabata may not be your cup of tea, but HIIT will work if you give it a try.
And if you don’t do anything at all, just make sure that you try to move as much as you can.
So, What’s the Difference?
If you are interested in losing weight, you may have heard of a Tabata workout regimen. You may also have seen the acronym HIIT thrown around in an attempt to promote vigorous and thorough exercising. However, there are still plenty of people who don’t really grasp what the difference is.
To understand the difference between Tabata and HIIT workouts, we’ll have to look at the actual workouts themselves.
What Is Tabata?
Tabata workouts involve working at maximum intensity for 20 seconds and resting for 10 seconds repeated eight times. The entire workout lasts for four minutes. The pace of Tabata is very quick and hard, but it’s also best suited for those who are already in shape.
Tabata was designed by Izumi Tabata, a Japanese man, who wanted to exceed the results of conventional methods of exercising. He wanted to make a workout that can be done in the same amount of time as a conventional workout, but that can produce better results. Tabata succeeded at that and the Tabata workouts became extremely popular.
What Is HIIT?
HIIT stands for High Intensity Interval Training. The concept here is similar but slightly different. HIIT workouts use bursts of high intensity exercise followed by rest. There are two levels of HIIT workouts: moderate and high.
Bottom Line – Tabata or HIIT?
There are many different exercise programs available, and lately there has been a big push to Tabata and HIIT. I have been researching a couple of different exercise programs to incorporate into my workout regiment.
So, what is the verdict?
Tabata seems to be the more well-rounded workout and I will be sticking with that. It may be a little more time-consuming, but it's definitely worth it.
Tabata has a 28:30 work to rest ratio which is a little more forgiving than HIIT which is 8:30. HIIT workouts are great, but I find they do not provide as much results as you want.
Experts call Tabata the fat burning furnace workout, as it requires less recovery time than HIIT and constantly burns calories while you're exercising. It's also less intense. It won't hassle your heart or break your knees or elbows.
Many top athletes have recently switched over to Tabata because of the quick results and high intensity level that it delivers. There is little doubt that Tabata can be a lot of hard work, but it is much more effective in the long run.
Tabata also includes constant intervals of fast and slow work which ignite your metabolism and blast away fat. HIIT focuses on short bursts of fast paced exercise, but Tabata keeps you going for much longer periods.
What’s Best for Me?
HIIT and Tabata workouts sound pretty similar, but there’s an important distinction. There’s a reason why UFC workouts like the ones used in the Tabata protocol are effective for fighting athletes.
HIIT workouts are short, intense, and effective for burning fat that comes from the conversion of carbohydrates. They leave your body feeling tired and primed for recovery.
Tabata workouts bring about the same fat burning effects, but they also increase muscle endurance and ability to recover from fatigue. This one-two combination makes them perfect for combat sports and far more effective than a HIIT workout alone.
Tabata workouts are so named for their short duration. They consist of an eight-second high intensity exercise cycle followed by a 10-second rest period. This cycle is repeated until you reach a total of four minutes. Tabata workouts are a favorite with those looking for top-notch fat loss with minimal investment of time and effort.
You Up for the Challenge!?
High-intensity interval training is both time efficient and effective. Tabata is a form of HIIT that is 4 minutes long, consisting of 20 seconds of maximum effort followed by 10 seconds of rest.. Tabata workouts are 4 minutes in length and consist of 20 seconds of maximum effort followed by 10 seconds of rest. Each of the 20-second bursts should push you as hard as you can go and can be done using a variety of training methods. The 20-second rests should be used to recover and prepare for the next burst.
While it may seem like a simple workout, it is one of the most popular around for trainers and clients, alike. HIIT can boost the metabolism and shed fat while building strength and endurance. Do these short workouts a few times a week and you will be on your way to healthier living.
Check out other ways to get your heart rate up and build strength while you are doing it!