Tabata Workouts vs. HIIT: The Differences and What is Best for You!
Do you want to learn the difference between a HIIT workout and a Tabata? We dive deep into both, recommend when to use one or the other, as well as give you a workout of each you can use on your SUP!
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Have you ever done a circuit workout at your local gym? The timer goes off, you push yourself past your limits, your breath is heavy, the sweat starts to roll down your face. And when you don’t think you can do any farther, the bell goes off and it’s time for your break.
Phew. You made it. But just when you’re about to regain your breath, the bell rings again! Oh no! The break was too short and you’re back in action. Sweating, burning, and crying for the end.
If you’ve ever had this experience, chances are you have participated in either a HIIT class or a Tabata class.
Both of these types of exercise routines emphasize a high intensity workload with a short break in between.
But what’s the difference between the two? Well, it’s subtle. Technically speaking a Tabata workout is a form of HIIT but not all HIIT workouts are a Tabata. Confused? No worries.
To flesh out the meaning of both, we’re going to break down the definition of each, provide you with a sample workout, and guide you on what might work best for you.
One quick note: Always consult your doctor before trying any new training regimen. Both of these workouts have an emphasis on high intensity. Your heart rate will be elevated and for certain people, this can be dangerous.
Tabata
A Tabata workout was first created by Dr. Izumi Tabata. He is currently the dean of the Ritsumeikan University Graduate School of Sport and Health Science.
He created the tabata protocol in the 1990’s but credits Olympic speed skating coach Irisawa Koichi with pioneering the technique.
The workout structure is simple.
Work for 20 seconds. Rest for 10 seconds. Repeat 8 times through.
For example, if you are doing pushups. Do as many as you can for 20 seconds. When the timer goes off, rest for 10 seconds. Repeat the action of doing pushups for 8 times in a row and you have finished a round of the Tabata.
Now, you can use this technique for only one exercise or use it for multiple exercises.
Example:
- Push-ups.
- High knees/running in place.
- Skate lunges.
- Mountain climbers.
- Burpees.
- Squat jumps.
- Jumping jacks.
- Crunches.
You would do one exercise for 20 seconds, 10 seconds rest, 8 times through and then move to the next exercise.
In addition, you can use exercises that involve weights or bands, but that is completely up to you.
Just remember, 20 seconds might seem like a short amount of time, but when under duress it can feel like forever.
An additional tip to keep in mind is to count your repetitions. If on the first time through you knock out 15 pushups, you want to maintain that number through the entire sequence of 8 times. This is a great way to measure your endurance and strength.
The point of a Tabata workout is to make sure you are giving 100% through each exercise. That means your heart rate is topped out through the duration of the workout.
This is to boost your V02 max which refers to the maximum amount of oxygen your body can utilize during high-intensity exercise. As well as improve your anaerobic capacity. Which, in simple terms, represents the highest level of energy produced by your body without the use of oxygen.
Both markers improve your cardiovascular health and help burn fat. Even after you are done with the exercise routine.
There is one caveat - in order to experience the full benefits of a Tabata workout, you must push yourself to 100% capacity throughout the entire time. And that is what makes the workout routine difficult, yet very effective.
HIIT
HIIT stands for High Intensity Interval Training. As we’ve already stated, a Tabata is a form of HIIT in that you exercise at a high intensity in intervals of 20 seconds on, 10 seconds rest. But the term HIIT encompasses many different forms of workouts.
Like the Tabata, during a workout session in a HIIT class, your effort levels are high. Though, maybe not quite as high. Instead of reaching 100% capacity on each interval, during HIIT class your aim is to reach 75-80%.
The duration you work is also longer. They can vary, but a typical class will have a period of 2-3 minute work period. In addition, you perform one exercise and move to the next one instead of doing one exercise for 8 rounds total.
In a HIIT workout, the breaks are usually longer. Unlike in a Tabata class where you purposefully don’t give yourself enough time to recover in order to increase your V02 and anaerobic endurance, during a HIIT class, your aim is to rest enough to recover almost back to baseline before jumping back into the exercise routine.
With that said, HIIT can also utilize active rest, though it is up to the instructor to include this into the routine. Instead of standing and catching your breath, you can walk, jog, run in place, or do something similar to lower your heart rate before going back to work.
Due to the longer duration and the rest inbetween sets, you can expect more muscular development, strength, and you may end up burning more calories throughout the workout.
Classes typically run 20-30 minutes in length, which is longer than a Tabata workout and will tend to use equipment or weights to increase strength.
When to Use Either Tabata or HIIT
Both of these types of workouts are great ways to get into shape and stay that way. But where the main difference lies has to be in their convenience.
Since HIIT classes usually last longer and will use equipment to supplement the movements, you are likely to find yourself doing these in a gym or studio.
When it comes to Tabata, you can do them anytime and anywhere. This is due to the fact that Tabata workouts are shorter and they only require bodyweight exercises to achieve the results you desire. This is because of the intensity of the workout and shorter rest periods. You can make a Tabata workout as long or as short as you wish.
From experience, no one really wants to ever go longer!
You can use a Tabata workout at home, in the gym, on the road if you’re a vanlifer, even in a hotel room. It’s completely up to you.
However, if you want to still work on your cardiovascular health while increasing muscle gains, a traditional HIIT workout might be the choice for you.
Sample Workouts for HIIT and Tabata
On Your SUP Board Workout
Both of these types of workouts can be translated to on the water. Whether you want to complete the entire workout on your board or use your board a complement exercise in-between sets is completely up to you!
Use the timers above to makes sure you stay within the time constraints of each exercise.
HIIT on the Water
Every exercise will be performed for 30 seconds of work and 20 seconds of rest in between. Rest for 1 minute in-between round. Try for at least 3 rounds.
Each exercise is performed right on your board.
Paddle Sprints
Paddle as fast as you can for 30 seconds in a straight line. This is a great way to get warmed up before going further into the workout.
Pushups
Perform pushups on the board. If you need to modify, drop to your knees.
Squats
Place your feet about hip-width apart and perform a squat.
Crunches
Laying with your face up, come into a crunch position and perform the exercise for 30 seconds.
Kneeling Paddle
Secure your paddle underneath the bungees on the nose. Come down into a kneeling position. Using just your hands, paddle in a straight line for 30 seconds.
Pivot Turns Left and Right
For experienced paddlers - come into a surf stance and practice a pivot turn. Keep turning in a circle for 30 seconds. This is a great core exercise! First turn left for 30 seconds, then right for 30 seconds.
Kneeling Paddle Sprints
From the same kneeling position as before, choke up on your paddle until it is comfortable. From this lower position, sprint in a straight line for 30 seconds.
Tabata on the Water
Each exercise is performed for 20 seconds, with a 10 second rest. Repeat each exercise 8 times before moving onto the next one. There is a 1 minute rest in-between each completed set or 8 rounds of each exercise.
- Paddle Sprints: See above
- Static Lunges Left and Right: Bring one foot forward and hold. Lower down and raise up in this position for 20 seconds. Switch legs after the 20 seconds is up.
- Pushups: Again, if you need to modify, come down onto your knees.
- Squats: See above
- Crunches: See above
- Prone Paddle: Instead of in a kneeling position, come onto your belly. With your arms to the sides, use your hands to paddle in a straight line sprint.
HIIT Land/Gym Workout
Repeat this circuit four times. Rest for 1 minute between each round.
A sample HIIT workout can include:
- jumping jacks (60 reps)
- dumbbell squat to overhead (45 seconds)
- jump squats (30 reps)
- pushups (20 reps)
- Russian twists (20 each side)
Tabata Land/Gym Workout
For each exercise, do eight rounds of 20 seconds of exercise followed by 10 seconds of rest.
A sample Tabata workout can include:
- burpees
- squats
- forward lunges
- crunches
- pushups
- reverse lunges
Conclusion
Both types of workouts are great ways to get into the best shape of your life. Especially if you stay consistent doing them. However, if you are on the move, travel often, or don’t have the proper equipment for a typical HIIT workout, then Tabata is the way to go. Whatever you choose, just remember to go slow at first, test your fitness levels, and work up to a higher intensity as you get into better shape.
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