© 2023 by Name of Site. Proudly created with Wix.com

Tabata vs. HIIT 

What is the difference? Which one is better for you? Does one make you lose more weight quicker? Are they actually just the same thing? ...All of these questions and more are about to be answered. My very favorite types of workouts are HIIT and tabata, and I found even myself wondering these questions, and I know many people must be asking the same questions. So, research was done, notes were taken, and answers are about to be given...

HIIT (High Intensity Interval Training): 

HIIT workouts allow people to get more physical work at a higher level of intensity, rather than if they did it at a steady state. By having rest intervals, more time is spent in the higher end of aerobic capacity (the highest amount of oxygen consumed during max exercise), leading to improved fat burning. 

Facts about HIIT: 

  • Work: 1-2 minutes 

  • Rest: 30 seconds-2 minutes. (I prefer 45 seconds- 1 minute, but the harder the work interval, the longer the rest will have to be.) 

  • Heart rate: 80-95% of MHR (max heart rate) 

  • Total workout time: 20-40 minutes 

  • Shown to be almost 9 times more effective for burning fat than regular cardio. 

  • Most common HIIT mistake: not taking a long enough rest interval

Tabata Training: 

Tabata originally began as 4 (or 8) minute workouts, supposed to be done 5 days a week. This was proved to improve VO2 max (maximal oxygen consumption, which is an important indicator of aerobic fitness) and anaerobic energy supply system (an energy system that can function without oxygen, uses stored glycogen). The shorter the workout, the more intense it will be. Tabata is better for cardiovascular improvement. 

Facts about Tabata: 

  • Work: 20 seconds 

  • Rest: 10 seconds

  • Heart rate: Above 100% 

  • Total workout time: 4-8 minutes

  • Most common Tabata mistake: making workouts last too long

So...which one is better? It really just depends on what you're trying to improve. If you're looking for a workout that is going to burn fat quicker, go for a HIIT workout. If you're looking to improve your cardiovascular limits, go for a tabata workout (specifically good for marathon/long distance runners, triathletes, swimmers, etc.) Tabata will imrpove overall fitness, so the more tabata you do, the harder HIIT workouts you'll be able to do. It's really a win-win. 

If you've only got 10 minutes to knock a workout out, pick a tabata workout and get it in. If you've got about an hour, pick a HIIT workout and hit it!