What’s The Difference Between HIIT and Tabata Exercise?

Are HIIT And Tabata The Same Thing?

There seems to be some confusion about how HIIT and Tabata exercise relate to each other. Is it two names for the same thing or are they different in some way?

HIIT and Tabata aren’t the same things, but they’re related. Tabata is a type of High-Intensity Interval Training or HIIT. You can’t do Tabata without doing HIIT, but you can do HIIT without it being classified as Tabata!

What Is HITT?

HIIT (High-Intensity Interval Training) is training with a high intensity for a set amount of time or for as long as you can perform an exercise before needing a rest, and then alternating those work periods with short rest periods. Some people time the work and rest periods, and some people go on how their body feels. HIIT training can help you burn more calories throughout the day than steady exercise can, and it can help you improve your fitness conditioning.

Free Report: 6 of the Best Exercises for Fat Loss

What Is Tabata?

Tabata exercise is a short but intense type of interval training. It isn’t just alternating exercise with rest like normal interval training. There are very specific parameters for work and rest periods and a set time for the complete Tabata workout.

A Tabata workout or Tabata circuit consists of 8 rounds of work and rest periods. The work periods last 20 seconds and the rest periods last 10 seconds. The entire circuit lasts for 4 minutes. During a Tabata circuit, you have to give your maximum effort for the entire 20 seconds and then rest for only the 10 seconds allowed. Each work set will get harder to complete as the circuit progresses, but you just have to keep going. Because of the nature of Tabata, it’s an excellent way to increase your VO2 levels and overall fitness level.

The length of a Tabata circuit may make you underestimate how difficult it can be because it’s such a short workout. But Tabata requires you to give maximum effort over and over again, and with each round, it becomes more difficult to last the full 20 seconds. You’ll find yourself wanting to rest longer than the 10 seconds that’s allowed toward the end of your circuit.

Getting Started

If you’re new to interval training, you may not be ready for HIIT and Tabata yet because of the intensity of each.  Interval training is great for beginners because as a beginner it can be tough to exercise for a long period of time without resting. It’s also great to add variety and fun to a workout.

As your fitness level improves you can move from just interval training to HITT. During HIIT you will do high-intensity exercise, but not your maximum effort. You can either time your intervals and rest, or you can just pay attention to your body and make decisions on the length of work and rest periods based on your fitness ability and how your body is responding during the workout.

If you need a longer rest period to recover, it’s perfectly acceptable to take a longer rest period during HIIT. It’s also okay to extend your work periods if you can keep going. If you’re doing a HIIT workout, just make sure you’re doing it at a high-intensity but not your maximum effort.

If you want a short but high-intensity workout, you may choose a Tabata workout.

Start Slowly

Interval training isn’t for everyone. It can be too strenuous for some people with existing medical problems such as a heart condition or serious breathing problems. If your fitness level is low, you may want to start out slowly with exercise. It’s also a great idea to get a check-up before you use intervals in your fitness routine.

Being tired after a workout is normal, but for some people interval training can leave them extremely tired after their workout. If you have issues with fatigue after exercise, you might need to lower the intensity for a while. You may also need to have a check-up or ensure you’re getting the proper nutrition to support your fitness routine. Even if you’re in perfect health, interval training can leave you feeling fatigued and if this is the case, you may want to exercise in a different way, especially if the fatigue is affecting your daily life.

Free Report: 6 Best Exercises for Fat Loss

Both HIIT and Tabata will help you burn calories, lose weight, and increase your fitness level. Tabata isn’t flexible on work and rest times, so you may opt to stick with HIIT training over Tabata workouts, but if you’re ready to take your high-intensity interval training to a new level, Tabata might be what you’re looking for.

Take your time, explore different exercises, and have fun with your new workout method. To learn more about the best exercises to use for interval training, download my free report 6 of The Best Types of Exercise for Fat Loss.