High-intensity styles of training have numerous benefits. Because they get you working at maximum effort, they challenge your body — including your organs, your muscles, and blood vessels — thereby pushing it to evolve at a much faster rate. High-intensity training has been shown to burn more calories , to boost metabolism, and to improve cardiovascular endurance. And all this in a small fraction of the time it might take to get the same benefits from continuous, moderate-intensity training!

As for what type of high-intensity training to go for, it’s worth taking the time to understand that there are a few different forms – two of the most well-known being HIIT and Tabata.

What is HIIT?

HIIT, or High-Intensity Interval Training, is basically any form of training that’s structured around short bursts of high-intensity exercise followed by a period of recovery. The recovery period may consist of complete rest or of light to moderate activity. The types of exercises that comprise an HIIT workout vary greatly and can include bodyweight exercises or those using free weights. A typical HIIT workout routine would comprise of exercises like pushups, squats, butt kicks, triceps dips, and side lunges.

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HIIT, or High-Intensity Interval Training, is basically any form of training that’s structured around short bursts of high-intensity exercise followed by a period of recovery. The recovery period may consist of complete rest or of light to moderate activity. The types of exercises that comprise an HIIT workout vary greatly and can include bodyweight exercises or those using free weights. A typical HIIT workout routine would comprise of exercises like pushups, squats, butt kicks, triceps dips, and side lunges.

What is Tabata?

Created in 1996 by Japanese physician and researcher Izumi Tabata, this style of workout became a licensed exercise system that gained massive popularity after word spread of its incredible results. In his original research, Dr. Tabata tested athletes by having them complete a six-week program of interval training. The interval workouts lasted only four minutes in total: eight rounds of 20 seconds of all-out exercise followed by 10 seconds of rest.

Created in 1996 by Japanese physician and researcher Izumi Tabata, this style of workout became a licensed exercise system that gained massive popularity after word spread of its incredible results. In his original research, Dr. Tabata tested athletes by having them complete a six-week program of interval training. The interval workouts lasted only four minutes in total: eight rounds of 20 seconds of all-out exercise followed by 10 seconds of rest.

In Dr. Tabata’s study, the athletes worked at an ultra-intense level — about 170% of VO2max (VO2max is a measure of fitness that looks at the maximum rate of oxygen consumption). Compared with the second group of participants who completed a six-week program of steady-state cardio, the intense intervals group showed much greater gains in anaerobic capacity and improved their VO2max by an average of 28% across the board.

Like HIIT, Tabata tends to focus on full-body exercises that use bodyweight or free weights. A typical Tabata workout will comprise of exercises such as Cockroach, Rotating Jump Lunge, Sprawl and Jump, Weighted Wood Chop, Frog Jump, Single-Leg Burpee, Single-Arm Kick-Through, Crab Lunge.

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Tabata vs HIIT 

HIIT is a very flexible training system: there’s no specific number of sets or cycles, and no set interval length. For example, an HIIT workout might consist of 30 minutes of exercises – comprising of 30 seconds of hard effort and 60 seconds of rest. With HIIT, it’s quite ok to have longer recovery periods so that you can keep hitting your maximum effort level.

HIIT is a very flexible training system: there’s no specific number of sets or cycles, and no set interval length. For example, an HIIT workout might consist of 30 minutes of exercises – comprising of 30 seconds of hard effort and 60 seconds of rest. With HIIT, it’s quite ok to have longer recovery periods so that you can keep hitting your maximum effort level.

Tabata, on the other hand, refers to a specific structure. Traditionally this consists of 20 seconds of maximum effort and 10 seconds of rest for a total of eight cycles (four minutes in total).

Because Tabata workouts are very short, the focus is on really making the work intervals extreme. With minimal rest, the heart rate is going to get very elevated and participants will have to perform at a very high VO2max. With HIIT, the work intervals still need to be at a very high level of intensity, but because HIIT intervals often go for longer and so do its overall workouts, the intensity levels reached during Tabata won’t likely be maintained during HIIT.

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Which is more effective?

Both HIIT and Tabata are highly effective forms of training. There’s no single, clear-cut answer on which wins out, because it also depends on if they’re truly performed correctly (for example, a lot of people fail to really work at absolute maximum effort during a Tabata circuit, thus not reaping the full benefits during the short time frame) and also whether the goal is to burn fat or increase anaerobic capacity.

Both HIIT and Tabata are highly effective forms of training. There’s no single, clear-cut answer on which wins out, because it also depends on if they’re truly performed correctly (for example, a lot of people fail to really work at absolute maximum effort during a Tabata circuit, thus not reaping the full benefits during the short time frame) and also whether the goal is to burn fat or increase anaerobic capacity.

Ultimately, the most effective workout is always the one that you’re going to stick to — so it’s important that you understand the fundamental differences between the two exercise styles, in order to be able to make an informed choice.

If you feel you perform better with longer rest periods, then HIIT is the style for you.

If you’re short on time but willing to go all-out for four minutes, then Tabata could be right up your alley.

Must Read: High Intensity 30 Day Program Breakdown

And finally, a few tips for successful interval training

Whether you’re planning to hit the gym for an HIIT session or to leap out of bed straight into a grueling four-minute Tabata routine, there are a few things you should keep in mind.

Whether you’re planning to hit the gym for an HIIT session or to leap out of bed straight into a grueling four-minute Tabata routine, there are a few things you should keep in mind.

Always warm up well before your workout. Dr. Tabata’s original structure included a 10-minute warm-up to ensure participants were ready for the intense activity. The same goes for HIIT since both are taxing on the body and you must be careful to avoid injury.

As your muscles get fatigued, there’s a good chance your form will start slipping. Try to always be conscious of keeping good form. Make sure you stretch before and after a workout and do stop if you feel any kind of pain that signifies injury.

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