Do HIIT With the Tabata Method!

If 20 seconds feels short, you haven’t tried the Tabata HIIT cardio training method yet! A staple in bodyweight fitness, this training protocol helps you boost your physical condition and see results in record time.

What Is the Tabata Method?

Tabata is a High-Intensity Interval Training (HIIT) style, created by Japanese scientist Izumi Tabata. In his 1996 study on the effects of moderate versus high-intensity endurance training on anaerobic capacity and VO²max, he compared the results of each approach. High intensity, or HIIT, refers to any workout that pushes your heart rate to 70 to 100 percent of its maximum.

His work is based on a study of two groups. One performed moderate-intensity training for an hour, while the other completed just four minutes of high-intensity training, alternating 20 seconds of maximum effort with 10 seconds of rest, following the Tabata method.

The study concluded that short bursts of high-intensity training are more effective than an hour of moderate effort. It significantly improves the anaerobic system in addition to the aerobic system.

Just as the aerobic system mainly boosts cardiovascular endurance, the anaerobic system helps increase muscular endurance. With Tabata training, you save time by engaging both systems at the same time.

How Often Should You Do a Tabata Session?

The Tabata method is suited for intermediate to advanced athletes as it pushes performance to the maximum until exhaustion.

4-minute Tabata sessions can easily be added to your no-equipment program or even to your busiest days. Tabata exercises can be done using just your body weight or with strength-training machines for optimal results.

It’s recommended to do a Tabata workout 1 or 2 times per week, but it’s important to vary your training to avoid plateaus and keep your workouts enjoyable.

Why Include Tabata in Your Fitness Program?

• It improves your cardiovascular system by engaging both your aerobic and anaerobic capacity.
• It boosts your metabolism by activating the EPOC effect, or Excess Post-exercise Oxygen Consumption, which allows you to keep burning calories and fat even at rest after your workout. This helps you lose weight and build muscle faster.
• It improves your VO²max endurance, which is the amount of oxygen your body can use during exercise. 

How to Recover After a Tabata Session?

The intensity of the effort increases lactic acid production, which is why your Tabata HIIT session should not exceed 20 minutes, and proper recovery is essential.

To reduce the post-Tabata impact, follow a few simple steps. Start with a warm-up circuit before training. After your session, cool down with light cardio to help remove lactic acid, like a gentle walk on a treadmill or other low-impact exercises. Don’t skip stretching afterward, as it improves flexibility, relieves muscle tension, and helps lower your heart rate.

Staying hydrated is also important to help prevent cramps and muscle soreness.

The 100% Cardio and 100% Tabata Program by FizzUp

FizzUp has designed a Tabata program that combines fun with HIIT cardio, helping you burn maximum calories in ultra-short sessions over three weeks. Each workout includes 4 Tabata blocks to create powerful and varied sessions: Tabata Cardio, Tabata Strength, Tabata Abs, and Tabata Core.

The FizzUp app offers you programs and workouts tailored to your goals, level and current condition, so you can experience the power of exercise on your body: push-ups, cycling, jumping rope, squats, abs, circuit training… You’ll also find nutrition tips in the app to help meet your needs!