{"id":46668,"date":"2022-10-06T12:36:35","date_gmt":"2022-10-06T12:36:35","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46668"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"tabata-intervals","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/tabata-intervals\/","title":{"rendered":"Tabata Intervals: The Science Behind This Killer Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#What_Is_The_Tabata_Protocol\" >What Is The Tabata Protocol?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#Is_Tabata_Better_Than_HIIT\" >Is Tabata Better Than HIIT?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#What_Is_The_Formula_For_A_Tabata_Workout\" >What Is The Formula For A Tabata Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#Burpees\" >Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#Mountain_Climbers\" >Mountain Climbers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#Jump_Rope\" >Jump Rope<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#Push-Ups\" >Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#Crunches\" >Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#Reverse_Lunges\" >Reverse Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#High_Knees\" >High Knees<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#How_Many_Tabata_Intervals_Should_I_Do\" >How Many Tabata Intervals Should I Do?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#Science-Backed_Benefits_Of_Tabata_Protocol\" >Science-Backed Benefits Of Tabata Protocol<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#1_Boosts_Metabolism\" >1. Boosts Metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#2_Increases_Anaerobic_And_Aerobic_Capacity\" >2. Increases Anaerobic And Aerobic Capacity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#3_Increases_Lean_Muscle_Mass\" >3. Increases Lean Muscle Mass<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#4_Increases_Cardiovascular_Health\" >4. Increases Cardiovascular Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#Tabata_Intervals_The_Bottom_Line\" >Tabata Intervals: The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When Dr. Izumi Tabata and his research team at the National Institute of Fitness and Sports in Tokyo studied athletes training for the Olympics, they found that short, extremely intense workouts were far more beneficial than longer, less intense ones (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/1996\/10000\/Effects_of_moderate_intensity_endurance_and.18.aspx\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">While most people think that long aerobic workouts are the key to improving cardiovascular fitness, the Tabata protocol has shown to be a much more effective way to increase both aerobic and anaerobic capacity. <\/span><span style=\"font-weight: 400;\">When you&#8217;re new to exercise, the thought of working out for 4 minutes might not seem like a lot. But when those 4 minutes are spent at maximum effort, they can feel like an eternity. <\/span><span style=\"font-weight: 400;\">Read on to discover the science behind this killer tabata intervals and how you can use it to your advantage.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Intervals\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Tabata_Protocol\"><\/span><b>What Is The Tabata Protocol?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tabata training is a form of high-intensity interval training (HIIT) that consists of 20 seconds of all-out effort followed by 10 seconds of rest. This cycle is repeated 8 times for a total of 4 minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While it may not seem like much, 4 minutes of Tabata is equivalent to 20 minutes of traditional aerobic <a href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/\">training<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tabata uses both the anaerobic and aerobic systems, which is also the reason why it is effective. The all-out effort bursts train the anaerobic system, while the 10-second rest periods train the aerobic system.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of training is incredibly <a href=\"https:\/\/betterme.world\/articles\/fall-fitness\/\">efficient<\/a> and has been shown to improve both VO2 max (a measure of aerobic fitness) and anaerobic capacity (<\/span><a href=\"https:\/\/jps.biomedcentral.com\/articles\/10.1007\/s12576-019-00676-7\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Tabata_Better_Than_HIIT\"><\/span><b>Is Tabata Better Than HIIT?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While HIIT has become a popular workout method in recent years, the Tabata protocol is unique in its intensity and brevity. Plus, it&#8217;s structured, which means you won&#8217;t be looking to create your own HIIT workout on the fly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A typical HIIT workout might last for 30 minutes or more and include several minutes of warm-up and cool-down. You have to choose your own exercises, work at your own pace, and monitor your own heart rate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tabata is different in that it&#8217;s a short, specific, and intense workout. It&#8217;s a structured protocol that&#8217;s just four minutes long, with no warm-up or cool-down. This makes it a very time-efficient workout, which is one of the reasons it&#8217;s so popular.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The other reason is that it&#8217;s an incredibly effective way to improve both aerobic and anaerobic fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aerobic fitness is the ability of your heart and lungs to deliver oxygen to your muscles during prolonged <a href=\"https:\/\/betterme.world\/articles\/circuit-training-benefits\/\">exercise<\/a>. Anaerobic fitness, on the other hand, is the ability of your muscles to produce <a href=\"https:\/\/betterme.world\/articles\/working-out-barefoot\/\">energy<\/a> without oxygen (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5329739\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both are important for overall fitness and health, but they&#8217;re used in different ways.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aerobic exercise is typically lower intensity and can be performed for long periods of time. Walking, jogging, and biking are some examples of aerobic exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Anaerobic exercise is higher intensity and can only be performed for short periods of time. Sprinting and lifting weights are some examples of anaerobic exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Tabata protocol is a great way to improve both aerobic and anaerobic fitness because it alternates between high-intensity intervals and low-intensity periods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This allows you to work at your maximum effort for short periods of time, followed by active rest where your heart rate and breathing return to normal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only is the Tabata protocol a great workout for improving fitness, but it can also be used as a tool for fat loss (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/17\/10\/3589\/htm\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIIT workouts are known to be more effective than traditional cardio for burning fat. This is because they help you burn more calories both during and after the workout (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jobe\/2011\/868305\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). The Tabata protocol is an especially effective form of HIIT because of its intensity. Research has shown that HIIT results in greater training compared to moderate-intensity continuous training (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30765340\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/tabata-workout\/\"><i>7-Minute Fat Burning Tabata Workout<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Intervals\"><img decoding=\"async\" class=\"aligncenter wp-image-32601 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1024x576.jpg\" alt=\"tabata intervals\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Formula_For_A_Tabata_Workout\"><\/span><b>What Is The Formula For A Tabata Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Taking advantage of the structured nature of the Tabata protocol is key to getting the most out of <a href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/\">your workout<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you can certainly create your own Tabata workouts, there&#8217;s a specific formula you can follow to make sure you&#8217;re getting the most out of your 4 minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The formula is simple: 20 seconds of all-out effort followed by 10 seconds of rest. This cycle is repeated 8 times for a total of 4 minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can use any type of exercise you want, but it&#8217;s important to choose something that you can do at maximum effort for 20 seconds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of exercises you can use for a Tabata <a href=\"https:\/\/betterme.world\/articles\/no-equipment-workout-plan\/\">workout<\/a> include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Burpees\"><\/span><b>Burpees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Burpees are a full-body exercise that is great for Tabata because they can be done at a high intensity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do Burpees:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend down and place your hands on the ground in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick your feet back so you&#8217;re in a push-up position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do one push-up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump your feet back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up and jump in the air, reaching your hands overhead.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Mountain_Climbers\"><\/span><b>Mountain Climbers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mountain climbers are another full-body exercise that is perfect for Tabata.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do Mountain Climbers:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position with your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, bring your right knee to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump and switch legs, bringing your left knee to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs as quickly as you can.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Intervals\"><img decoding=\"async\" class=\"aligncenter wp-image-32587 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1024x576.jpg\" alt=\"tabata intervals\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squats are a great exercise for Tabata because they work your entire lower body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do Squats:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and lower your hips until your thighs are parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your knees don&#8217;t extend past your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand back up and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Jump_Rope\"><\/span><b>Jump Rope<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Jumping rope is a great cardio exercise to use for Tabata because it&#8217;s easy to do at a high intensity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do Jump Rope:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your feet together and the rope behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swing the rope over your head and jump when it reaches your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land lightly on your toes and immediately jump again.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue jumping for the entire 20 seconds.<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Intervals\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Intervals\"><img decoding=\"async\" class=\"aligncenter wp-image-32558 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9-1024x576.jpg\" alt=\"tabata intervals\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><b>Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Push-ups are a great exercise to use for Tabata because they work your entire upper body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do Push-Ups:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position with your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While keeping your core engaged, bend your elbows and lower your chest to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Crunches\"><\/span><b>Crunches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Crunches are a great exercise to use for Tabata because they work your entire core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do Crunches:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your lower back pressed to the ground, lift your shoulders off the ground and towards your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back down and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Reverse_Lunges\"><\/span><b>Reverse Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Reverse lunges are a great exercise to use for Tabata because they engage your <a href=\"https:\/\/betterme.world\/articles\/emom-workouts\/\">entire lower body<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do Reverse Lunges:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your hands on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step backward with your right leg and lunge until your left thigh is parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your right knee doesn&#8217;t extend past your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push off your right leg and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with your left leg.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"High_Knees\"><\/span><b>High Knees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High knees are a great cardio exercise to use for Tabata because they get your heart rate up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do High Knees:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, bring your right knee to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump and switch legs, bringing your left knee to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs as quickly as you can.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">As you can see, there are many different exercises you can use for a Tabata workout. The important thing is to choose an exercise that you can do at a high intensity for the 20-second intervals.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/tabata-yoga\/\"><i>Tabata Yoga: This Hardcore Workout Will Have You Sweating Up A Storm Within Minutes<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Intervals\"><img decoding=\"async\" class=\"aligncenter wp-image-32551 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-1024x576.jpg\" alt=\"tabata intervals\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Tabata_Intervals_Should_I_Do\"><\/span><b>How Many Tabata Intervals Should I Do?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In the study mentioned above, the participants did 8 rounds of 20 seconds of intense <a href=\"https:\/\/betterme.world\/articles\/kickboxing-workouts\/\">exercise<\/a> followed by 10 seconds of rest. So, Dr. Tabata&#8217;s protocol calls for a total of 8 Tabata intervals. This was repeated 5 times a week for a total of 4 weeks (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/1996\/10000\/Effects_of_moderate_intensity_endurance_and.18.aspx\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This schedule might not work for you for a number of reasons, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As a beginner, doing 8 rounds of 20 seconds of intense exercise might be a bit too difficult to achieve.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You might not have time for a 5-day-a-week workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintaining the intensity for 8 rounds might be impossible for you.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So, how many Tabata intervals should you do? Think of 8 rounds as the minimum. If you can do more, go for it. You can modify the protocol to fit your fitness level and schedule.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you&#8217;re a beginner, set a target of 8 rounds but be flexible on how long each interval is. 20 seconds might be too long, so start with 10 seconds and work your way up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don&#8217;t have time for a 5-day-a-week workout, try 3 days a week instead. Or, if you&#8217;re short on time, break up the 8 rounds into 2 or 3 sets. For example, do 4 rounds in the morning and 4 rounds in the evening.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The important thing is to find a schedule that you can stick with. Remember, consistency is key when it comes to workout routines.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Intervals\"><img decoding=\"async\" class=\"aligncenter wp-image-32543 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1024x576.jpg\" alt=\"tabata intervals\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Science-Backed_Benefits_Of_Tabata_Protocol\"><\/span><b>Science-Backed Benefits Of Tabata Protocol<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So, what are the benefits of following the Tabata protocol? Let&#8217;s take a look at the science.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Boosts_Metabolism\"><\/span><b>1. Boosts Metabolism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your metabolism is the process your body uses to convert the food you eat into energy. A higher metabolism means you burn more calories, even at rest (<\/span><a href=\"https:\/\/www.nature.com\/articles\/ejcn2016237\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how Tabata can help:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you do a Tabata workout, your body has to work harder to repair the muscles you&#8217;ve just worked. This process, called excess post-exercise oxygen consumption (EPOC), can last up to 48 hours (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14599232\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In other words, your body continues to burn calories long after you&#8217;ve finished your workout.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Increases_Anaerobic_And_Aerobic_Capacity\"><\/span><b>2. Increases Anaerobic And Aerobic Capacity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Anaerobic capacity is the amount of work you can do in a short burst of intense activity. For example, sprinting up a hill.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aerobic capacity is the amount of work you can do in a sustained period of moderate activity. For example, running at a steady pace.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tabata interval training has been shown to increase both anaerobic and aerobic capacity by up to 28% (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/1996\/10000\/Effects_of_moderate_intensity_endurance_and.18.aspx\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Intervals\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Intervals\"><img decoding=\"async\" class=\"aligncenter wp-image-32541 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3-1024x576.jpg\" alt=\"tabata intervals\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Increases_Lean_Muscle_Mass\"><\/span><b>3. Increases Lean Muscle Mass<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lean muscle mass is the amount of muscle in your body without fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Increasing lean muscle mass has a number of benefits (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">), including helping you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burn more calories at rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve insulin sensitivity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce the risk of injuries<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Since Tabata interval training is a form of high-intensity interval training (HIIT), it&#8217;s an effective way to build lean muscle mass (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-020-01397-3\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Increases_Cardiovascular_Health\"><\/span><b>4. Increases Cardiovascular Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tabata interval training has been shown to improve cardiovascular health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6763680\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). By improving your cardiovascular health, you reduce your risk of heart disease and stroke.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Tabata_Intervals_The_Bottom_Line\"><\/span><b>Tabata Intervals: The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking for a workout that is short and sweet, Tabata intervals might be for you. This type of workout is a great way to get your heart rate up and burn some serious calories. Moreover, it is time efficient and effective, which makes it a perfect workout for those who are busy with work and such.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While Tabata intervals are set up as a 4-week program, you can modify the protocol to fit your fitness level and schedule.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Intervals\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Intervals\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>When Dr. Izumi Tabata and his research team at the National Institute of Fitness and Sports in Tokyo studied athletes training for the Olympics, they found that short, extremely intense workouts were far more beneficial than longer, less intense ones (6). While most people think that long aerobic workouts are the key to improving cardiovascular [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46669,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128],"tags":[],"coauthors":[125],"class_list":["post-46668","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tabata Intervals: The Science Behind This Killer Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 TABATA INTERVALS \u27a4 are a great way to get your heart rate up and burn some serious calories. Here&#039;s everything you need to know about this workout routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tabata Intervals: The Science Behind This Killer Workout\" \/>\n<meta property=\"og:description\" content=\"\u2605 TABATA INTERVALS \u27a4 are a great way to get your heart rate up and burn some serious calories. Here&#039;s everything you need to know about this workout routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/tabata-intervals\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1838340196-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/tabata-intervals\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/tabata-intervals\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"Tabata Intervals: The Science Behind This Killer Workout\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/tabata-intervals\/\"},\"wordCount\":2056,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/tabata-intervals\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1838340196-scaled.jpg\",\"articleSection\":[\"Trainings\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When Dr. Izumi Tabata and his research team at the National Institute of Fitness and Sports in Tokyo studied athletes training for the Olympics, they found that short, extremely intense workouts were far more beneficial than longer, less intense ones (<\/span><a href=\\\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/1996\/10000\/Effects_of_moderate_intensity_endurance_and.18.aspx\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">While most people think that long aerobic workouts are the key to improving cardiovascular fitness, the Tabata protocol has shown to be a much more effective way to increase both aerobic and anaerobic capacity. <\/span><span style=\\\"font-weight: 400;\\\">When you're new to exercise, the thought of working out for 4 minutes might not seem like a lot. But when those 4 minutes are spent at maximum effort, they can feel like an eternity. <\/span><span style=\\\"font-weight: 400;\\\">Read on to discover the science behind this killer tabata intervals and how you can use it to your advantage.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is The Tabata Protocol?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Tabata training is a form of high-intensity interval training (HIIT) that consists of 20 seconds of all-out effort followed by 10 seconds of rest. This cycle is repeated 8 times for a total of 4 minutes.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While it may not seem like much, 4 minutes of Tabata is equivalent to 20 minutes of traditional aerobic <a href=\\\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/\\\">training<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Tabata uses both the anaerobic and aerobic systems, which is also the reason why it is effective. The all-out effort bursts train the anaerobic system, while the 10-second rest periods train the aerobic system.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This type of training is incredibly <a href=\\\"https:\/\/ ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/tabata-intervals\/\",\"url\":\"https:\/\/betterme.world\/articles\/tabata-intervals\/\",\"name\":\"Tabata Intervals: The Science Behind This Killer Workout - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/tabata-intervals\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/tabata-intervals\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1838340196-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 TABATA INTERVALS \u27a4 are a great way to get your heart rate up and burn some serious calories. Here's everything you need to know about this workout routine.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/tabata-intervals\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/tabata-intervals\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/tabata-intervals\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1838340196-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1838340196-scaled.jpg\",\"width\":2560,\"height\":1709},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/tabata-intervals\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Trainings\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/trainings\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Tabata Intervals: The Science Behind This Killer Workout\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Tabata Intervals: The Science Behind This Killer Workout - BetterMe","description":"\u2605 TABATA INTERVALS \u27a4 are a great way to get your heart rate up and burn some serious calories. Here's everything you need to know about this workout routine.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/tabata-intervals\/","og_locale":"en_US","og_type":"article","og_title":"Tabata Intervals: The Science Behind This Killer Workout","og_description":"\u2605 TABATA INTERVALS \u27a4 are a great way to get your heart rate up and burn some serious calories. Here's everything you need to know about this workout routine.","og_url":"https:\/\/betterme.world\/articles\/tabata-intervals\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1709,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1838340196-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/tabata-intervals\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/tabata-intervals\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"Tabata Intervals: The Science Behind This Killer Workout","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/tabata-intervals\/"},"wordCount":2056,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/tabata-intervals\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1838340196-scaled.jpg","articleSection":["Trainings"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When Dr. Izumi Tabata and his research team at the National Institute of Fitness and Sports in Tokyo studied athletes training for the Olympics, they found that short, extremely intense workouts were far more beneficial than longer, less intense ones (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/1996\/10000\/Effects_of_moderate_intensity_endurance_and.18.aspx\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">While most people think that long aerobic workouts are the key to improving cardiovascular fitness, the Tabata protocol has shown to be a much more effective way to increase both aerobic and anaerobic capacity. <\/span><span style=\"font-weight: 400;\">When you're new to exercise, the thought of working out for 4 minutes might not seem like a lot. But when those 4 minutes are spent at maximum effort, they can feel like an eternity. <\/span><span style=\"font-weight: 400;\">Read on to discover the science behind this killer tabata intervals and how you can use it to your advantage.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is The Tabata Protocol?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Tabata training is a form of high-intensity interval training (HIIT) that consists of 20 seconds of all-out effort followed by 10 seconds of rest. This cycle is repeated 8 times for a total of 4 minutes.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">While it may not seem like much, 4 minutes of Tabata is equivalent to 20 minutes of traditional aerobic <a href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/\">training<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Tabata uses both the anaerobic and aerobic systems, which is also the reason why it is effective. The all-out effort bursts train the anaerobic system, while the 10-second rest periods train the aerobic system.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This type of training is incredibly <a href=\"https:\/\/ ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/tabata-intervals\/","url":"https:\/\/betterme.world\/articles\/tabata-intervals\/","name":"Tabata Intervals: The Science Behind This Killer Workout - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/tabata-intervals\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/tabata-intervals\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1838340196-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 TABATA INTERVALS \u27a4 are a great way to get your heart rate up and burn some serious calories. Here's everything you need to know about this workout routine.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/tabata-intervals\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/tabata-intervals\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/tabata-intervals\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1838340196-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1838340196-scaled.jpg","width":2560,"height":1709},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/tabata-intervals\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Trainings","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/trainings\/"},{"@type":"ListItem","position":4,"name":"Tabata Intervals: The Science Behind This Killer Workout"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46668","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=46668"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46668\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/46669"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=46668"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=46668"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=46668"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=46668"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}