Tabata Workouts: Health Benefits, Getting Started, and How to Boost Your Performance

At just four minutes, Tabata might be the shortest workout you've ever done. But make no mistake, you'll feel a burn every second.

Read on to learn more about this quick but effective workout. Plus, we look at its purported health benefits and impact on weight loss. We also provide tips and materials to help you get started or take your Tabata training to the next level.

What is Tabata Workout?

Tabata is a form of high-intensity interval training (HIIT) that follows a set structure. To achieve this, alternate 20 seconds of near-maximal effort training with 10 seconds of rest for eight rounds.

Tabata training, also known as the Tabata protocol name , was developed by Izumi Tabata, PhD, for the Japanese Olympic speed skating team, according to the Cleveland Clinic. The original workout used a stationary bike, but you can also do Tabata on a rowing machine, treadmill or elliptical trainer, says Rachel MacPherson, a Montreal-based personal trainer certified by the American Council on Activity (ACE) and Garage Gym Reviews . works. . an online reviewer of fitness equipment and services. “You can also simply perform bodyweight movements or use light weights for intervals,” she adds.

On paper it may seem easy, as the entire workout (excluding warm-up and cool-down) takes just four minutes. However, according to the National Academy of Sports Medicine, if you perform Tabata correctly, you should be completely exhausted by the seventh or eighth round.

Why Tabata is workouts are so intense that their frequency must be limited. “Tabata workouts should be performed no more than three times per week, preferably with at least one day of rest between sessions,” says Kellie K. Middleton, MD, an orthopedic surgeon who specializes in treating sports injuries in Lawrenceville , Washington. .

In addition to Tabata workouts, do at least two full-body strength sessions and 150 minutes of moderate-intensity aerobic exercise, such as walking, running, or cycling light, weekly. These are the minimum physical activity recommendations to maintain a healthy level of fitness, according to the U.S. Department of Health and Human Services.

Potential Health Benefits of a Tabata Workout

Research on Tabata itself is limited, although many studies have been conducted on the possible health benefits of HIIT workouts, of which Tabata is a form. Here are some:

You can improve your physical condition

In 1996, Tabata and colleagues published research (known as the Tabata Study) comparing the effects of Tabata exercise with moderate-intensity cardiovascular exercise on anaerobic capacity and VO2 max. According to a study, anaerobic capacity refers to the maximum amount of energy an athlete can generate for a short period of time from energy production without oxygen in the body. According to the Cleveland Clinic, VO2 max, or peak oxygen consumption, is the maximum amount of oxygen an athlete can consume during intense exercise. Both methods measure cardiorespiratory fitness.

The Tabata study found that performing four Tabata workouts per week for six weeks increased anaerobic capacity and improved the VO2max of young athletes after completing five workouts. sessions. moderate-intensity cardiovascular exercise for six weeks only improved VO2max. The authors concluded that Tabata training challenges both the aerobic and anaerobic energy systems, and another study found that Tabata meets the American College of Sports Medicine guidelines for improving physical fitness. Cardiorespiratory endurance: 30 minutes of moderate-intensity aerobic exercise five days a week or 20 minutes of high-intensity aerobic exercise three days a week. However, it is important to note that the Tabata sessions in the study lasted 20 minutes instead of the usual four minutes.

May improve insulin sensitivity

Research shows HIIT can help to improve or improve insulin sensitivity. the body's sensitivity to insulin to remove glucose (sugar) from the blood. Insulin sensitivity is essential for the prevention and control of type 2 diabetes.

In a study published in August 2020 in the Journal of Clinical Endocrinology & Metabolism, 12 Weeks of HIIT and moderate-intensity aerobic exercise were equally effective in improving insulin sensitivity. (up to 20% more) the day after physical activity in obese adults. More research is needed to determine whether Tabata has benefits for insulin sensitivity, specifically.

It can lower blood pressure

Like other forms of cardiovascular exercise, HIIT can help reduce blood pressure. Blood pressure, a risk factor for heart disease.

For example, a study of men aged 56 to 67 found that six weeks of HIIT resulted in an average reduction in blood pressure of 5 .5 mm/Hg.

Another small study found that patients with hypertension who performed three HIIT sessions per week, for a total of 24 sessions, were able to regain systolic blood pressure (BP). arteries when the heart beats) at a normal level without drugs.

Again, more research is needed to determine whether Tabata has the same effect on blood pressure. Blood pressure.

Is a Tabata Workout Good for Weight Loss?

According to a study conducted at the University of Wisconsin-La Crosse, a Tabata workout can help you burn 15 calories per minute. This exercise program may be ideal for people who are trying to lose weight. This exercise routine also helps increase your stamina.

Research suggests that HIIT in general can be an effective approach to exercise for weight loss and improving body composition. Additionally, according to a randomized clinical trial published in October 2022 in Cell Metabolism, a combination of HIIT and time-restricted eating may also improve health, including weight, in overweight and obese women.

This means that Tabata workouts may last too short a time to burn enough calories on their own to promote weight loss. “No matter how much you exercise during those four minutes, it probably won't be enough to burn a significant amount of calories to promote weight loss,” says Todd Buckingham, PhD, an exercise physiologist and visiting professor at Grand Valley State. Allendale University, Michigan.

ACE research shows that Tabata burns an average of 15 calories per minute, "which means that four minutes of Tabata can burn 100 calories  explains Dr. Buckingham.

And although a study published in February 2020 in the International Journal of Environmental Research and Public Health revealed that a Tabata-modified HIIT , a continuous school-based exercise program three times a week for 14 minutes for 10 weeks led to a reduction in body weight in overweight adolescents; Only 58 participants took part in the study. Additionally, each individual workout consisted of three consecutive Tabata sessions, rather than a single four-minute workout as standard in the Tabata protocol.