For several months now, two fitness trends have been making a name for themselves, which are apparently aimed at people who have little time for a workout but still want to work as effectively as possible. Tabata and HIIT exercises are particularly popular in the home fitness area. Because: they do not take up much time and promise good results with little effort.
In addition, more and more personal trainers are in favor of short (and intensive) training when they want to reduce weight, to achieve a convincing effect.
The question that arises again and again in this context, however, is: how do Tabata and HIIT actually differ from each other? And which workout is “better”? It’s high time to take a closer look at the two trends!
Basics: Training and “afterburn time”
A special effect that both in connection with Tabata as well as HIIT is the fact that fat burning continues after the actual training.
And: thanks to the high training intensity with which both workout variants come up, there will be a particularly large number Calories burned.
What makes Tabata so special?
Both Tabata and HIIT are very intense ways of consuming calories burn. However, both workouts differ fundamentally from each other in some cases. For example, anyone who has decided to become a classic “Tabata disciple” divides their training into intervals.
Here, a Tabata interval only takes 20 seconds. After that, a break of ten seconds must be taken. A complete unit consists of a total of eight intervals.
There is no specification as to how many repetitions must be performed. Rather, it is the athlete’s job to do as many repetitions as possible in the 20 seconds when action is called for.
Of course, it is also possible to discover Tabata for yourself in the endurance area. Here it is then the task of the athlete to sprint on the spot as quickly as possible in the 20 active seconds.
After a short calculation it turns out that a classic Tabata unit does not take more than four minutes . Advanced athletes can of course challenge themselves a little more and, for example, perform two Tabata units in a row.
Normally, however, good successes can be achieved in the basic variant – especially at the beginning. And: of course, the Tabata training can also be the start of a more extensive workout. How about, for example, a jogging session afterwards? After all, this sport is considered to be the means of choice when it comes to effectively burning pounds. If you want to improve your condition, you can of course also choose to use sports nutrition to optimize your stamina.
In comparison: the HIIT principle
Usually it is the enthusiastic success reports and the dream of the beach body, which ensures that many athletes get involved with HIIT and consider how they can incorporate this type of workout into their everyday lives. The abbreviation “HIIT” stands for “High Intensity Interval Training” and is characterized, among other things, by longer intervals than in the Tabata workout. In addition, the training takes place here on the basis of a lower load.
In terms of numbers, this means that an action interval in HIIT can last a minute, sometimes even two. For this, the athlete also has the option of taking longer breaks between the individual intervals. This also results in a longer total workout duration.
A complete HIIT unit can easily take half an hour. And: even those who strictly adhere to the rules have the opportunity in connection with HIIT to train a little more individually than with the Tabata. The athlete can largely “let off steam” here on the basis of interval lengths between half a minute and two minutes. Of course, this also applies to the length of the breaks.
However, it is always important that a shorter interval duration should be offset by a higher intensity. And: a higher intensity means that longer breaks are allowed.
Tabata or HIIT – which is better?
Basically, of course, the workout should always fit into the athlete’s everyday life and be tailored to their individual goals. However, since both Tabata and HIIT work on the basis of high intensity, it can be difficult to make a decision here.
However, the following consideration may help:
If you basically love it, comparatively short, but fixed, structured training should opt for Tabata. Both intervals and pauses are fixed here.
However, if you want to make your training a little more individual and “play” with intervals and pauses to find your personal rhythm, you should go for HIIT.
Even if the latter does not really take up much time and can still be easily integrated into everyday life at around half an hour, it could only be that the Tabata variant is more suitable for people with a busy schedule.
In an “emergency”: simply try both workouts or even alternate them! However, here, too, it should never be forgotten that it is mainly the breaks in which the body builds muscles and improves its endurance. Days off are therefore also a must in the workout plan!