Tabata is a type of high-intensity interval training (HIIT) that consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval. The goal of a Tabata workout is to perform as many reps as possible during the 20-second “on” intervals, with the idea being to push yourself to your limits and get a maximum amount of work done in a short period of time. Tabata was invented by Japanese researcher Dr. Izumi Tabata and has become a popular form of exercise for its efficiency and effectiveness in improving both aerobic and anaerobic fitness.
Tabata is typically performed at high intensity, but it can also be adapted to be done at a low intensity if necessary. The intensity and type of the exercises can be adjusted to accommodate different fitness levels and goals. So, while the traditional approach to Tabata is high-intensity, it can be modified to be focus on mobility, strength, or cardiovascular development. The goal should still be to perform the exercises as intensively as possible within the individual’s current capacity.
Tabata is a great option for people who are short on time because of the following reasons:
- Time-Efficient: Tabata workouts can be completed in just 4 minutes, making it a quick and convenient option for those with limited time.
- High-Intensity: The short, high-intensity intervals of Tabata workouts maximize calorie burn and increase metabolism in a short period of time.
- Versatility: Tabata can be performed using a variety of exercises, such as bodyweight exercises, cardio exercises, and strength-training exercises, making it easy to customize for your needs.
- Convenience: Tabata workouts do not require any special equipment, making it a convenient option for those who prefer to exercise at home or on the go.
- Improved Fitness: Despite its short duration, Tabata has been shown to improve both aerobic and anaerobic fitness, making it an effective way to get in shape even with a busy schedule.
- Increased Endurance: Tabata training has been shown to increase endurance, allowing you to perform more intense exercise for longer periods of time.
- Boosts Metabolism: The high-intensity nature of Tabata workouts can boost your metabolism for several hours after the workout, helping you burn more calories even when you’re not exercising.