Tabata workout basics for HIIT fans

Discovered by – and named after – Japanese sports researcher Dr Izumi Tabata, these popular classes use very specific interval training times to produce highly effective results.

The timings for a Tabata workout are structured like so:

•    Do an exercise – e.g. burpees – for 20 seconds, working as hard and fast as you possibly can. 
•    Rest for 10 seconds. 
•    Go again, completing eight sets of the work/rest cycle.
•    Rest for one minute. 
•    Move on to do eight sets of another exercise.

Doesn’t sound too bad, does it? The thing is, although you might only spend four minutes on each set of exercise, the idea is to put in maximum effort, and we can guarantee that you’ll be surprisingly exhausted by the end of the four minutes!

From stress-busting to body sculpting, Tabata has a lot going for it. And while you can get some of those benefits – such as burning calories or lifting your mood – from most forms of exercise, Tabata adds a little sprinkling of magic in its precise interval timings.

Here’s the rough science behind it…   

Dr Tabata’s research team conducted a six-week experiment using two different groups of athletes. Group 1 worked out at a moderate-intensity level, five days a week for an hour at a time, while Group 2 followed a high-intensity intermittent training programme consisting of those eight sets of 20-second intervals working at maximum intensity with 10-second rests between sets. 

Although working out for less time overall, Group 2 showed improvement in both their aerobic and anaerobic capacity, while Group 1 showed smaller increases in their aerobic capacity and none at all for their anaerobic capacity.

The results showed that you can boost both your aerobic and anaerobic fitness with Tabata, meaning you’re burning calories, improving heart and lung health, and building muscle. Basically, you’re ticking all the boxes without having to work out for hours at a time – we can all get on board with that.   

Tabata is simply one form of HIIT training. You’ll find a Tabata class is more intense and has shorter rest periods than a standard HIIT class. The working intervals in Tabata sessions are shorter too at just 20 seconds – but with the goal of pushing yourself as hard as you physically can, they can seem far, far longer! 

Classic HIIT classes are a better choice if you’re a newcomer to high-intensity interval workouts, but if you’re already a HIIT convert and want to push it a level, Tabata could be right up your street.

The exercises you’ll come across if you go along to a Tabata workout for beginners won’t be unfamiliar. Think push-ups, squats, sprints and crunches – they’re the kind of exercises you will have endured in a circuit or HIIT class. The most important thing about a Tabata class is sticking to that 20-second work/10-second rest formula. 

Your instructor will usually mix up exercises week by week, making sure you target different muscle groups. They might also add in free weights or kettlebells to increase resistance and make you sweat even harder! Some classes might also get you working on gym equipment, such as the stationary bike or rowing machine - that’s when things get really hard.

These workouts are tough, but here are some things that can help:

•    Make sure you’ve warmed up really well - 10 minutes is a good start.

•    We don’t recommend doing more than two/three Tabata workouts in a week – your body needs time to rest and recover in between sessions. Mix it up with lower intensity exercise like swimming instead.

•    Remember your technique. It can be easy to forget about performing exercises correctly when the burn is kicking in, but keeping your form is the best way to avoid injury and the most effective way to get results.

•    Check out some of the great Tabata apps to help you squeeze in some mini Tabata workouts at home – the seconds app does all the timing for you and it’s free.

•    Don’t compare yourself to others – we’re all guilty of doing this, especially when trying out a new sport or class, but Tabata is all about competing with yourself and monitoring your own personal progress.

•    Remember, if you’ve worked yourself hard and are struggling to complete sets, don’t be disheartened - you’re doing it right. Tabata is all about pushing yourself to the absolute limit. 

•    If you have any health concerns or injuries, this might not be the time to try Tabata. Check with a medical professional if you’re not sure.

When we're able to travel again, you can join our very own Tabata classes led by experienced instructors in all of our Neilson Beachclubs. They’re a great way to kick-start your activity-packed day.

We also offer standard HIIT sessions and a variety of fitness classes including cardio, Zumba, sports-specific conditioning, yoga and Pilates.