HIIT and Tabata - What You Need to Know
I'm sure you are well familiar with HIIT (high intensity interval training) by now. It has become very popular due to its ability to burn loads of calories in a short period of time. You may also have heard the word Tabata thrown around quite a bit recently, as well. So, what is Tabata, and how is it different from HIIT? Let’s take a look.
Differences between HIIT and Tabata
1. Time Frame
Tabata has very much limited time frame of workout with no tolerance of deviation while this is not the case in HIIT. You will get much flexibility in HIIT regarding timing of workout and doing rest in between. For instance, say there is only four minutes of limited exercise in a Tabata workout having 8 rounds of 20 second workout periods each with only 10 seconds of rest in between. Lengthening either workout sessions or rest period will make you enter the HIIT territory.
2. Workout Sessions
Due to limited time frame, Tabata has only a few types of exercises that you can practice in a few minutes while the ones which need more time to complete would push you toward an HIIT workout. The maximum rest periods of HIIT workouts is two minutes unlike the ten seconds rest allowance in Tabata.
Although Tabata is considered to be one type of HIIT, it is more intense than HIIT in terms of recovery and the results of course. Since Tabata takes less time it gives better results in a much shorter time frame and usually takes less time to recover afterwards. On other hand, HIIT sessions are longer and a bit less intense with longer recovery times.
Similarities between HIIT And Tabata
1. Effective Weight Loss
Both Tabata and HIIT are used for effective weight loss having guaranteed results if the sessions are followed strictly as per the rules. Both are very effective in burning calories even after completing your workout sessions which is known as after-burn effect. It is done through a process of EPOC (Excess post-exercise oxygen consumption) which is said to be increasing the calorie burning process for up to 16 to 24 hours after workout sessions.
2. Shorter Rest Periods
Though there is a difference between their rest periods but if we compare it to other exercises or workouts, the rest periods are much shorter than other types of workouts. That is, minimum 10 seconds and maximum two minutes limit is something equivalent to making extra efforts to focus on your workouts.
3. Better Metabolism and Anaerobic Capacity
Since Tabata comes under the umbrella of HIIT the benefits are obviously the same in both workouts. You will see amazing results with better metabolism and improved anaerobic capacity as a result of both workout sessions.
Also, these results are very different than the other exercises which don’t come under the HIIT umbrella because of its uniqueness of shorter time frames. It is known as a miracle workout for those who don’t practice this as they perform longer workouts with a lesser intense pace.
4. Final Outcome
Both Tabata and HIIT have the same final outcome for your body. Both show great results of burning fats of your body and improving speed and endurance along with helping you in losing weight.
5. Best Fitness Option
No matter if you are looking for fat burning options or muscle building options like strengthening moves with triceps, you will get the all kinds of exercises with Tabata and HIIT workout sessions.