Tabata is a variation of high-intensity interval training. Tabata training can be completed with various bodyweight exercises, but also exists in the form of sprints while running, on a bike or with other cardio equipment. The workouts are characterised by a recurring very intense load alternating with short rest sequences. A sensible, correctly executed Tabata session is basically a very advanced form of training and is not recommended for the untrained. Why and how exactly Tabata is implemented follows in the current Supz article.
What is Tabata? What is the difference to HIIT workouts?
In the last article on HIIT training, it was explained that High Intensity Interval Training is the umbrella term and Tabata workouts are an advanced version of HIIT training. There are now different understandings of Tabata training, with the original method being developed by Dr Izumi Tabata. Dr. Tabata himself was able to prove in a scientific study that a group of athletes who performed very short, high-intensity workouts over a period of 6 weeks had more aerobic and anaerobic endurance than the control group who performed longer and less intense workouts. The original Tabata definition goes for just four minutes, according to its inventor: It involves eight intervals, each involving 20 seconds of alternating load time with only 10 seconds of rest.
However, the Tabata definition has since expanded into the Fitfluencer and general fitness scene. There are numerous variations of Tabata that last 12 minutes or 20 minutes. One could even speak of HIIT Tabata.
What are the main benefits of Tabata workouts?
Does Tabata workout help with weight loss? No, because the basis is always the proper diet. This always includes keeping blood sugar stable to avoid cravings. What can be said, however, is that interval training boosts body fat reduction much more than endurance training such as jogging or cycling. Endurance means that you can maintain a certain - rather lower - intensity for a longer period of time without getting tired. Stamina, on the other hand, is when you can maintain a higher intensity over a period of time. Tabata's exercises should be in the high intensity range, and these provide much more hormonal fat burning and the colloquially called after-burn-effect. At high intensity, the body needs much more energy than at low intensity.
Another advantage of Tabata training is that it takes very little time; if you sweat through your workout in four or maybe 20 minutes and had to go beyond your limits, this form of fitness is very efficient. In addition, Tabata can be designed very flexibly and does not necessarily require equipment.
In particular, sprint intervals while running or on the bike and bodyweight exercises can be done from almost anywhere. They are also suitable for the home office and on business trips. Nevertheless, they can also be done with dumbbells and other resistance exercises.
The disadvantages of Tabata training
As already explained in the article about the high-intensity interval training, the desired effect can only really be achieved if the person is already advanced. Someone who is untrained on day one is not doing himself or herself or his or her goals any favours with a Tabata workout.
He or she will probably not lose weight either. Without enough muscle and explosive power, you can't generate enough intensity. You can imagine a car with 80 horsepower that is supposed to make a kick-start: It doesn't have enough power to generate that kick-start (intensity). A 500 hp car, however, can. So, you first have to train yourself to this higher power capacity through targeted strength training.
Tabata for beginners should therefore only exist to the extent that someone who has previously built up muscles with strength training first has to get used to the short, intensive workout. Especially for experienced strength athletes, such a 4-minute workout can lead to a circulatory collapse, as the body has to get used to this high load.
Another disadvantage is the quality of the exercise, but this goes hand in hand with experience and the basic strength required. Otherwise, the execution often suffers quickly, and you start to fall into the exercise uncontrollably instead of explosively, with power and control.
The best Tabata exercises - workout examples
Tabata exercises without equipment work perfectly at home but also outdoors. They should be holistic exercises that reach as many global muscle groups of the whole body as possible. Push-ups, jump squats, burpees, sprint skips on the spot, jumping jacks, mountain climbers or lunges are all good.
It is important to generate maximum power with each exercise. There are other Tabata workout exercises with equipment. The Assault Air Bike or the Ski Erg (both machines found mainly in Crossfit gyms) have a Tabata programme built in where you simply do the 8 intervals on the same machine. These sessions are really incredibly hard. Such a workout can also be done with a sled sprint on the artificial turf.
Your Tabata training plan for at home & on the road
Here's what a classic 4-minute Tabata workout at home might look like….
First, you should do a good Tabata warm-up: The Supz Mobility Routine is ideal for this:
Then it's off to the start:
- 20s Jump Squats
- 10-second break
- 20s Burpees
- 10-second break
- 20s Jumping Jacks
- 10-second break
- 20s Push-ups
- 10-second break
- 20s Jump Squats
- 10-second break
- 20s Burpees
- 10-second break
- 20s Jumping Jacks
- 10-second break
- 20s Push-ups
- 10-second break
You did it! - Congratulations on your first Tabata workout at home!
