While calorie burn varies from person to person, a small study conducted by ACE found that a person can burn up to 18 calories per minute during a Tabata session.
Since they're shorter in length, Tabata workouts are also typically done at a higher intensity to get the most out of the routine. HIIT workouts may also last longer than Tabata routines, which are usually around 20 minutes (plus a warmup and cooldown). You can go into a Tabata workout knowing exactly what to expect in other forms of HIIT, the intervals are not necessarily standard. Tabata workouts, however, always have the same structure: 30 seconds on, 10 seconds off. In HIIT workouts that don't follow the Tabata structure, you'll see work and rest intervals that last for different lengths of time - maybe you'll work for 30 seconds and rest for 15, or work for 45 seconds and rest for 25. The science backs it up: A small 2020 study focused on adolescent boys found that individuals deemed as overweight by the study were able to lose weight and lower their body fat percentage after following a 10-week Tabata program. As a high-intensity form of cardio, Tabata burns lots of calories (more on that later) and, as a result, can definitely help you lose weight and body far in particular.
Tabata workouts are effective for weight loss.Tabata has been shown to improve your VO2 max (the amount of oxygen you're able to consume during exercise) and overall cardio endurance, especially compared to moderate-intensity workouts. Tabata workouts improve your cardiovascular fitness.The high-intensity moves ensure that you'll still get a major cardio benefit in this short amount of time. Tabata workouts rarely last longer than half an hour (typically 20 minutes of work and 10 minutes for warming up and cooling down), which makes them a great choice to squeeze into a busy schedule.
Tabata workouts are quick and efficient.Tabata is one of the toughest workouts out there, so are the benefits worth the sweat? That'll be up to you, but this intense cardio workout does have some unique upsides. You'll go as hard as you can for 20 seconds, then rest for 10 seconds, for a total of eight rounds.Ĭarneiro explained that you can do any cardio or strength-training exercise you want in Tabata (think: squats, burpees, push-ups, or deadlifts), but he noted that compound exercises - multijoint movements that work groups of large muscles - will help you achieve the best results. In Tabata, "the goal is to keep the heart rate up for the duration of the workout," Alex Carneiro, an ACSM-certified personal trainer in Denver, CO, told POPSUGAR. Tabata is a form of HIIT named for Japanese scientist Izumi Tabata, who first studied it in 1996. I'm a Trainer, and This 4-Week Workout Plan Will Help You Lose Weight and Build Muscle