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What is Tabata? HIIT vs. Tabata Training

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What is Tabata? HIIT vs. Tabata Training

If you ask, most people will agree that the main reason they don’t work out is time. 

And let’s be honest, very few people have hours to spare for the gym or long workout sessions.

That’s OK because we’re going to explain why you only really need four minutes. 

Busy schedules exactly why high-intensity interval training (HIIT) workouts—including Tabata—are top-rated workout options. 

A HIIT workout (in any form) is an excellent way to fast-track your weekly fitness goals, compared to steady-state cardio options like running or the elliptical. But what is Tabata? Tabata is one of the fastest (and most intense) HIIT workouts, and might just be the quickest way to crush your goals.

Tabata Vs HIIT: What’s The Difference Between Tabata & HIIT? 

The terms Tabata and HIIT are often used interchangeably. While both are effective exercise routines, there are key differences to note. 

Tabata and HIIT are similar in a couple of ways:

  1. Both styles focus on maximum effort bursts followed by short rest intervals
  2. Both have been proven to burn fat quickly and efficiently, boost speed and endurance, and help with weight loss 

What Is Tabata? 

Tabata is a type of HIIT workout under the broad umbrella of high-intensity interval training. 

Specifically, Tabata is a four-minute workout consisting of 8 rounds of 20-second bursts of max intensity movement followed by 10 seconds of rest. If the training strays from these time constraints, it’s not a traditional Tabata. 

So, What Is Considered HIIT? 

When looking at what is considered HIIT versus what is Tabata, a HIIT workout has considerably more wiggle room than Tabata. Particularly with the amount of time you spend moving and at rest. Simply lengthening the timing of Tabata intervals means you’ve entered HIIT territory. 

Is Tabata Good For Weight Loss?

The American Council on Exercise did a small study in 2013 to evaluate Tabata. The researchers studied caloric burn during the workout and other marks of cardiovascular endurance, like heart rate and oxygen consumption. The study found that Tabata is a highly effective cardio workout that can help you burn calories and lose weight efficiently.

You can read up on a few other studies on the fat loss benefits of HIIT training here, here, and here

Another benefit is your body continues to burn calories even after your Tabata workout. Because you’re working out at max effort, your body uses more energy to recover, and you tap into something called the “afterburn effect.” Basically, you'll be burning more calories in the 24 hours after doing a Tabata workout than you would after a slow, steady run. 

Using A Jump Rope For Tabata Training

One of the core benefits of jumping rope is that you can switch up intensities on the fly, making it a great training tool for Tabata workouts. 

If you’re eager to try a jump rope Tabata, here’s a fun one for you to try:

This Tabata HIIT workout combines three Tabatas to create a Tabata Trio! Here’s the rundown:

Tabata One

20 seconds of Jumping (step of your choice) with the 1/4 LB rope from the Get Fit Bundle

10 seconds Rest

20 seconds of Bodyweight Squats

10 seconds Rest

20 seconds of Jumping

10 seconds Rest

20 seconds of Squat Jumps

10 seconds Rest

20 seconds of Jumping

10 seconds Rest

20 seconds of Bodyweight Squats

10 seconds Rest

20 seconds of Jumping

10 seconds Rest

20 seconds of Squat Jumps

10 seconds Rest

Tabata Two

20 seconds of Jump Rope Jacks with the 1/2 LB rope from the Get Fit Bundle

10 seconds Rest

20 seconds of Alternate Foot Step

10 seconds Rest

20 seconds of Jump Rope Jacks

10 seconds Rest

20 seconds of Alternate Foot Step

10 seconds Rest

20 seconds of Jump Rope Jacks

10 seconds Rest

20 seconds of Alternate Foot Step

10 seconds Rest

20 seconds of Jump Rope Jacks

10 seconds Rest

20 seconds of Alternate Foot Step

10 seconds Rest

Tabata Three

20 seconds of Jumping (step of your choice) with the 1/4 LB rope

10 seconds Rest

20 seconds of Pushups

10 seconds Rest

20 seconds of Jumping

10 seconds Rest

20 seconds of Plank Up-Downs

10 seconds Rest

20 seconds of Jumping

10 seconds Rest

20 seconds of Pushups

10 seconds Rest

20 seconds of Jumping

10 seconds Rest

20 seconds of Plank Up-Downs

10 seconds Rest

Over To You

Let us know if you tried our Tabata workout in the comments below! Be sure to follow Crossrope on Youtube for more great workouts like this one! 

Happy Jumping!

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