HIIT vs. Tabata: What's the Difference and Which One Is Better?
By Heather Bailey, BA, CSEP-CPT, MFC Trainer
Assistant Coordinator Fitness & Programs, Recreation Services at the University of Manitoba
What is HIIT, what is Tabata, and how are they different? Is one better than the other? These are common questions in the world of group fitness. The short answer is, they're both forms of intense interval training and are both excellent options for a workout. Here's a brief breakdown of these two types of exercises to help you decide which one is best for you.
You may think intervals and high-intensity training are only for athletes, but don’t be fooled! HIIT training can be useful for just about anyone. Growing research suggests that HIIT is a time-efficient exercise strategy to improve cardiorespiratory and metabolic health.
The original Tabata protocol refers to eight repeats of 20-second bouts of maximal effort combined with only 10 seconds of rest between intervals. The goal of the Tabata protocol is to work towards failure during each interval. The workout should be completed just once for a total of four minutes of training and should be an absolute maximal effort – over 95% intensity.
It's a lot of effort in a short amount of time, which is the reason the protocol is usually modified to accommodate all levels of fitness in a class setting.
If you'd like to experience the heart-pumping thrill of HIIT or Tabata, we offer a variety of different classes each week at the Active Living Centre. To learn more about our group fitness classes and to see the weekly schedule, click here.
Assistant Coordinator Fitness & Programs, Recreation Services at the University of Manitoba
What is HIIT, what is Tabata, and how are they different? Is one better than the other? These are common questions in the world of group fitness. The short answer is, they're both forms of intense interval training and are both excellent options for a workout. Here's a brief breakdown of these two types of exercises to help you decide which one is best for you.
What is HIIT Training?
You’ve heard that “buzz-word” HITT, but what does it really mean? HIIT stands for High-Intensity Interval Training. You work hard (around 80% of your maximal capacity) for a short interval, generally between 30 and 60 seconds, and then alternate with a rest interval for recovery. The rest interval will vary and can last as long as two minutes, depending on the routine. This is repeated any number of times to create a workout.You may think intervals and high-intensity training are only for athletes, but don’t be fooled! HIIT training can be useful for just about anyone. Growing research suggests that HIIT is a time-efficient exercise strategy to improve cardiorespiratory and metabolic health.
As little as 3 HIIT sessions per week, involving...
"≤10 minutes of intense exercise within a time commitment of 30 minutes per session, including warm-up, recovery between intervals, and cool down, has been shown to improve aerobic capacity, skeletal muscle oxidative capacity, exercise tolerance and markers of disease risk after only a few weeks in both healthy individuals and people with cardiometabolic disorders. (Applied Physiology, Nutrition, and Metabolism, 2014, 39(3): 409-412)"
What is Tabata Training?
Authentic Tabata training is often modified for fitness classes. You won’t typically see fitness classes offer the original Tabata protocol first analyzed and reported on in 1996 by Ph. D Izumi Tabata.The original Tabata protocol refers to eight repeats of 20-second bouts of maximal effort combined with only 10 seconds of rest between intervals. The goal of the Tabata protocol is to work towards failure during each interval. The workout should be completed just once for a total of four minutes of training and should be an absolute maximal effort – over 95% intensity.
It's a lot of effort in a short amount of time, which is the reason the protocol is usually modified to accommodate all levels of fitness in a class setting.
What's the difference?
In summary, Tabata is a form of high-intensity interval training done in four-minute intervals with shorter rest periods. Non-Tabata HIIT training is still intense but rests tend to be longer, and the intensity is lower. But which one is better? Both workouts will get your heart rate up and help you stay in shape, relieve stress, and feel happier. So, with that in mind, we recommend alternating between the two and mixing in some other workouts to keep your routine fresh and exciting.If you'd like to experience the heart-pumping thrill of HIIT or Tabata, we offer a variety of different classes each week at the Active Living Centre. To learn more about our group fitness classes and to see the weekly schedule, click here.
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