{"id":46734,"date":"2022-10-10T20:52:47","date_gmt":"2022-10-10T20:52:47","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46734"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"benefits-of-tabata-workout","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/","title":{"rendered":"Benefits Of Tabata 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:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#What_Is_Tabata_Workout\" >What Is Tabata Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#How_To_Do_A_Tabata_Workout\" >How To Do A Tabata Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#Is_Tabata_Really_Effective\" >Is Tabata Really Effective?<\/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:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#1_Increased_Aerobic_And_Anaerobic_Capacity\" >1. Increased Aerobic And Anaerobic Capacity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#2_More_Calorie_Expenditure\" >2. More Calorie Expenditure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#3_Increased_Muscle_Endurance\" >3. Increased Muscle Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#4_Improved_Brain_Function\" >4. Improved Brain Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#5_Reduced_Risk_Of_Disease\" >5. Reduced Risk Of Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#6_Increased_Longevity\" >6. Increased Longevity<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#Is_Tabata_Good_For_Losing_Weight\" >Is Tabata Good For Losing Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#Drawbacks_Of_Tabata_Workouts\" >Drawbacks Of Tabata Workouts<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#Weight_Loss_Isnt_Guaranteed\" >Weight Loss Isn&#8217;t Guaranteed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#Its_Not_For_Everyone\" >It&#8217;s Not For Everyone<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#It_Can_Be_Dangerous\" >It Can Be Dangerous<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#Is_Tabata_Or_HIIT_Better\" >Is Tabata Or HIIT Better?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#What_Happens_If_You_Do_Tabata_Every_Day\" >What Happens If You Do Tabata Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#How_Long_Should_A_Tabata_Workout_Be\" >How Long Should A Tabata Workout Be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#Can_You_Do_Tabata_With_Weights\" >Can You Do Tabata With Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#What_Are_The_Best_Tabata_Exercises\" >What Are The Best Tabata Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#Can_You_Do_Tabata_On_A_Treadmill\" >Can You Do Tabata On A Treadmill?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#Is_Tabata_Good_For_Building_Muscle\" >Is Tabata Good For Building Muscle?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#The_Bottom_Line\" >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-24\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">In 1996, a Japanese researcher named Izumi Tabata conducted a study to determine the most effective type of workout for improving both aerobic and anaerobic fitness. He found that short, intense bursts of exercise were far more effective than traditional, longer-duration workouts (<\/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;\">4<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">The Tabata protocol has since been proven to be an extremely effective way to improve both cardiovascular fitness and muscular endurance. Research has shown that just four minutes of Tabata training can be as effective as an hour of traditional cardio exercise! <\/span><span style=\"font-weight: 400;\">That said, what are the benefits of Tabata training? What happens to your body when you push it to its limits for just 20 seconds at a time? Let&#8217;s dive in and find out!<\/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=Benefits_Of_Tabata_Workout\" 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_Tabata_Workout\"><\/span><strong>What Is Tabata Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before Dr. Izumi Tabata published the groundbreaking results of his research, he had been studying aerobic and anaerobic systems using sprint-style protocols.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dr. Izumi investigated how and when the body&#8217;s long and short-form energy systems were triggered. His goal was to create a training protocol that would improve the efficiency of ATP (adenosine triphosphate) production (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jnme\/2010\/905612\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">ATP is the body&#8217;s primary energy source and it is produced through both aerobic and anaerobic metabolism. The body can only store a limited amount of ATP, so it needs to be constantly replenished. The more efficiently ATP is produced, the more energy the body has available for exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK553175\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tabata&#8217;s research showed that short, all-out bursts of exercise followed by brief periods of rest result in more ATP being produced than traditional, longer-duration workouts. In other words, the body can produce energy more efficiently when it is pushed to its limits for short periods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">His 1996 study involved 16 male amateur athletes aged 18-24. Their VO2 max (a measure of aerobic fitness) and anaerobic capacity were tested before, during, and after a six-week training protocol. They worked out 5 days a week for a total of weeks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before each training session, they warmed up for 10 minutes on a stationary bike at 50% VO2max.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The athletes were divided into two groups. The first group completed a traditional, hour-long endurance workout on the bike 5 days a week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The second group completed four minutes of high-intensity exercise on the bike followed by two minutes of rest (20 seconds at a maximum effort followed by 10 seconds of rest). This cycle was repeated 8 times for a total of 4 minutes of exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both groups improved their VO2 max, but the group that completed the Tabata protocol made significantly greater gains. The athletes in the Tabata group also saw a 28% increase in anaerobic capacity, while the traditional endurance group saw no change (<\/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;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These results clearly showed that short, intense bursts of exercise are more effective than traditional, longer-duration workouts when it comes to improving both aerobic and anaerobic fitness. And wa-la, the Tabata protocol was born!<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/\"><i>Tabata Intervals: The Science Behind This Killer 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=Benefits_Of_Tabata_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-29396 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/7-1-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/7-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/7-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/7-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/7-1.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_A_Tabata_Workout\"><\/span><strong>How To Do A Tabata Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A Tabata workout consists of 8 rounds of 20 seconds of all-out effort followed by 10 seconds of rest. The exercise can be anything you want, but it should be something that gets your heart rate up quickly and that you can do at maximum intensity for the 20-second work period.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some popular exercises for Tabata workouts include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Running in place\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can also do different exercises for each 20-second interval if you want to mix things up. Just make sure that you choose exercises that work for different muscle groups so that you don&#8217;t overwork any one area.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key to getting the most out of a Tabata workout is to go all out for those 20 seconds. You should be working at about an 8 on a scale of 1-10, with 10 being maximal effort. This means that you should be breathless and your muscles should be burning by the end of the interval.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to this type of training, start with a lower intensity level and work your way up. You can also use a heart rate monitor to make sure you&#8217;re working at the right intensity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you&#8217;ve completed all 8 rounds, you should be pretty exhausted! Take a few minutes to catch your breath and then you can either call it quits or do another set of 8 rounds if you&#8217;re feeling up for it.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Tabata_Really_Effective\"><\/span><strong>Is Tabata Really Effective?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Better results in less time sound too good to be true, but the science behind Tabata&#8217;s training is solid. There have been dozens of studies conducted on the efficacy of the Tabata protocol. Here are some of the noteworthy benefits of this type of <a href=\"https:\/\/betterme.world\/articles\/tabata-yoga\/\">workout<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Increased_Aerobic_And_Anaerobic_Capacity\"><\/span><strong>1. Increased Aerobic And Anaerobic Capacity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most well-known benefits of Tabata training is its ability to improve both aerobic and anaerobic fitness. In the original study conducted by Dr. Tabata, participants who completed six weeks of Tabata training improved their VO2max (a measure of aerobic fitness) by 14 percent (<\/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;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only that, but their anaerobic capacity (the amount of energy the body can produce without oxygen) increased by 28 percent! This is a significant improvement in just six weeks of training (<\/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;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having a higher VO2max means that your body can use oxygen more efficiently, which is important for any type of endurance activity. And the increase in anaerobic capacity means that you&#8217;ll be able to handle high-intensity exercise for longer periods (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836566\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install 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=Benefits_Of_Tabata_Workout\">experience the versatility first-hand<\/a>!<\/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=Benefits_Of_Tabata_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-29309 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-2-1024x576.png\" alt=\"benefits of tabata\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-2.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_More_Calorie_Expenditure\"><\/span><strong>2. More Calorie Expenditure<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another great benefit of Tabata <a href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/\">training<\/a> is its ability to increase caloric expenditure beyond what would normally be expected in such a short period. Like other forms of high-intensity interval training (HIIT), Tabata burns a lot of calories in a relatively short amount of time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3772611\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, HIIT workouts like Tabata tend to continue burning calories at an elevated rate even after the workout is over. This phenomenon, known as excess post-exercise oxygen consumption (EPOC), can last for several hours after a HIIT workout and can lead to even more calories being burned (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14599232\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Increased_Muscle_Endurance\"><\/span><strong>3. Increased Muscle Endurance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to improve your muscle endurance, Tabata training is a great option. This type of workout is incredibly demanding on the muscles and can help to improve both muscle strength and <a href=\"https:\/\/betterme.world\/articles\/saq-training\/\">endurance<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, because Tabata training is a form of HIIT, it can also lead to increased levels of human growth hormone (HGH), which is important for muscle growth (<\/span><a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/full\/10.14814\/phy2.13563\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Improved_Brain_Function\"><\/span><strong>4. Improved Brain Function<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another benefit of Tabata training that is often overlooked is its ability to improve cognitive function.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that HIIT workouts like Tabata can lead to improved executive function, memory, and task switching ability. This is likely due to the increased levels of BDNF (brain-derived neurotrophic factor) that are seen with HIIT (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnins.2018.00839\/full\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Reduced_Risk_Of_Disease\"><\/span><strong>5. Reduced Risk Of Disease<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tabata training can also lead to a reduction in the risk of several chronic diseases, such as heart disease, cancer, and stroke. By improving cardiovascular fitness and reducing body fat, Tabata training can help to reduce the risk of these diseases (<\/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<p><span style=\"font-weight: 400;\">Furthermore, the increased levels of BDNF that are seen with HIIT can also help to protect against age-related cognitive decline (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0166432821003600\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Increased_Longevity\"><\/span><strong>6. Increased Longevity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Because Tabata training can lead to all of the above-mentioned benefits, it&#8217;s not surprising that it can also increase longevity. Studies have shown that people who are physically fit tend to live longer than those who are sedentary (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jar\/2012\/243958\/https:\/\/www.hindawi.com\/journals\/jar\/2012\/243958\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And, because Tabata training is an excellent way to improve <a href=\"https:\/\/betterme.world\/articles\/fall-fitness\/\">physical fitness<\/a>, it stands to reason that it can also help you to live a longer and healthier life.<\/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=Benefits_Of_Tabata_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-29157 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-1-1024x576.png\" alt=\"benefits of tabata\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-1-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Tabata_Good_For_Losing_Weight\"><\/span><strong>Is Tabata Good For Losing Weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No. Tabata alone will not lead to <a href=\"https:\/\/betterme.world\/articles\/circuit-training-benefits\/\">weight loss<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To lose weight, you need to create a negative energy balance, which means that you need to burn more calories than you consume (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18025815\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tabata can indeed help you to create a negative energy balance by increasing the number of calories that you burn. In addition, because Tabata training can lead to a higher level of EPOC, it can also help you to continue burning calories at an elevated rate even after the workout is over.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether the increased caloric expenditure is enough to lead to significant weight loss is what you should consider. 4 minutes of exercise is not going to be enough for most people to lose a significant amount of weight. Furthermore, the intense nature of this exercise makes it difficult to sustain for long periods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dr. Izumi Tabata himself says that his workout protocol is not meant to be used for weight loss, but rather for improving athletic performance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With this in mind, if you need to lose weight, you can use Tabata to improve your performance in other exercises that are more conducive to weight loss, such as jogging or cycling. You can also use the principles of Tabata to create a modified workout that is more focused on weight loss.<\/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=Benefits_Of_Tabata_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-29150 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Drawbacks_Of_Tabata_Workouts\"><\/span><strong>Drawbacks Of Tabata Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While there are many <a href=\"https:\/\/betterme.world\/articles\/working-out-barefoot\/\">benefits<\/a> to Tabata training, there are also some potential drawbacks that you should be aware of.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Loss_Isnt_Guaranteed\"><\/span><strong>Weight Loss Isn&#8217;t Guaranteed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Although Tabata workouts increase energy expenditure in the short term, they don&#8217;t guarantee weight loss. There are two reasons why you may not lose weight through Tabata workouts:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You&#8217;re not creating a significant calorie deficit: <\/b><span style=\"font-weight: 400;\">To lose weight, you need to burn more calories than you&#8217;re consuming.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">4 minutes of exercise, even if it&#8217;s intense, isn&#8217;t going to be enough to create a significant deficit. Plus, you also need to account for the calories you&#8217;re eating throughout the day.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You&#8217;re stressing your body:<\/b><span style=\"font-weight: 400;\"> Exercise is a stressor on the body and HIIT workouts like Tabata are even more so. When we&#8217;re stressed, our bodies release the hormone cortisol, which can lead to increased appetite and cravings for unhealthy foods (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s13679-018-0306-y\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Its_Not_For_Everyone\"><\/span><strong>It&#8217;s Not For Everyone<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tabata training is an intense workout and it&#8217;s not for everyone. This type of workout is best suited for people who are already in good shape and who have experience with HIIT <a href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/\">workouts<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to exercise or if you haven&#8217;t worked out in a while, Tabata training is likely too much, too soon. In this case, it&#8217;s best to start with a less intense workout program and work your way up to HIIT workouts like Tabata.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Can_Be_Dangerous\"><\/span><strong>It Can Be Dangerous<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tabata training is an extremely demanding workout and it&#8217;s important to be careful when doing it. Because of the high level of intensity, there&#8217;s a risk of injury if you push yourself too hard.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also important to make sure that you have the proper form when doing the exercises. If you&#8217;re doing the movements incorrectly, you could end up injuring yourself.<\/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=Benefits_Of_Tabata_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-29149 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/1-1-1024x576.png\" alt=\"benefits of tabata\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/1-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/1-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/1-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/1-1.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><strong>Frequently Asked Questions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Is_Tabata_Or_HIIT_Better\"><\/span><strong>Is Tabata Or HIIT Better?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tabata is a more intense form of HIIT (<\/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<p><span style=\"font-weight: 400;\">Both are excellent ways to improve cardiovascular fitness and <a href=\"https:\/\/betterme.world\/articles\/no-equipment-workout-plan\/\">burn calories<\/a>. However, HIIT workouts can be tailored to specific goals, whereas Tabata is more of a set protocol.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tabata is more suitable for experienced exercisers who are looking to improve their athletic performance. HIIT, on the other hand, can be modified to be more suitable for beginners or those who are looking to lose weight.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Happens_If_You_Do_Tabata_Every_Day\"><\/span><strong>What Happens If You Do Tabata Every Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You should not do Tabata every day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tabata is an intense form of exercise that puts a lot of stress on the body. If you do it too often, you will increase your risk of injury and burnout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to allow your body to recover between workouts. The ideal frequency for Tabata is 2-3 times per week.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Long_Should_A_Tabata_Workout_Be\"><\/span><strong>How Long Should A Tabata Workout Be?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A typical Tabata workout should last 4 minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This includes a warm-up period, the actual Tabata interval, and a cool-down period.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Tabata_Workout\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/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=Benefits_Of_Tabata_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-29112 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/2-4-1024x576.jpg\" alt=\"benefits of tabata\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/2-4.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/2-4-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/2-4.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/2-4-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/2-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_You_Do_Tabata_With_Weights\"><\/span><strong>Can You Do Tabata With Weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes. You can do Tabata with weights.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many people use weights as a way to make Tabata more challenging. However, it&#8217;s important to use a weight that is appropriate for your fitness level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are new to Tabata or HIIT, you should start with bodyweight exercises before moving on to weighted exercises.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Tabata_Exercises\"><\/span><strong>What Are The Best Tabata Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best Tabata exercises are the ones that you can do with proper form and that work the entire body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some excellent exercises for Tabata include squats, push-ups, lunges, burpees, and sit-ups.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_You_Do_Tabata_On_A_Treadmill\"><\/span><strong>Can You Do Tabata On A Treadmill?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes. You can do Tabata on a treadmill. The idea is to sprint for 20 seconds and then rest for 10 seconds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can do this by setting the treadmill to a high speed that you can run without holding on to the handrails. After 20 seconds, you can either slow the treadmill down or jump off to the sides and then rest for 10 seconds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don&#8217;t attempt this technique if you are new to running on a treadmill.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_Tabata_Good_For_Building_Muscle\"><\/span><strong>Is Tabata Good For Building Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tabata can be good for building muscle, but it&#8217;s not the most efficient way to do so.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because Tabata is a high-intensity exercise, it&#8217;s difficult to sustain for long periods. This makes it better for short, explosive exercises that work the entire body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are looking to build muscle, you should focus on strength training with heavier weights and lower reps.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tabata training is a type of HIIT that is characterized by short, intense bursts of exercise followed by brief periods of rest. This type of workout has been shown to be incredibly effective in a variety of ways, including increasing aerobic and anaerobic fitness, burning calories, improving muscle endurance, and reducing the risk of chronic disease.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking for a workout that can help you to improve your overall health and fitness, Tabata training is a great option.<\/span><\/p>\n<p>&nbsp;<\/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=Benefits_Of_Tabata_Workout\" 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=Benefits_Of_Tabata_Workout\" 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:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>In 1996, a Japanese researcher named Izumi Tabata conducted a study to determine the most effective type of workout for improving both aerobic and anaerobic fitness. He found that short, intense bursts of exercise were far more effective than traditional, longer-duration workouts (4). The Tabata protocol has since been proven to be an extremely effective [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46735,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[125],"class_list":["post-46734","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"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>Benefits Of Tabata Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"What are the \u2605 BENEFITS OF TABATA? \u27a4 This type of workout has been shown to be incredibly effective in a variety of ways, including increasing aerobic and anaerobic fitness.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Benefits Of Tabata Workout\" \/>\n<meta property=\"og:description\" content=\"What are the \u2605 BENEFITS OF TABATA? \u27a4 This type of workout has been shown to be incredibly effective in a variety of ways, including increasing aerobic and anaerobic fitness.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/\" \/>\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:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2063491985-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\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=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Benefits Of Tabata Workout\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/\"},\"wordCount\":2444,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2063491985-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">In 1996, a Japanese researcher named Izumi Tabata conducted a study to determine the most effective type of workout for improving both aerobic and anaerobic fitness. He found that short, intense bursts of exercise were far more effective than traditional, longer-duration workouts (<\/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;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">The Tabata protocol has since been proven to be an extremely effective way to improve both cardiovascular fitness and muscular endurance. Research has shown that just four minutes of Tabata training can be as effective as an hour of traditional cardio exercise! <\/span><span style=\\\"font-weight: 400;\\\">That said, what are the benefits of Tabata training? What happens to your body when you push it to its limits for just 20 seconds at a time? Let's dive in and find out!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Tabata Workout?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before Dr. Izumi Tabata published the groundbreaking results of his research, he had been studying aerobic and anaerobic systems using sprint-style protocols.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Dr. Izumi investigated how and when the body's long and short-form energy systems were triggered. His goal was to create a training protocol that would improve the efficiency of ATP (adenosine triphosphate) production (<\/span><a href=\\\"https:\/\/www.hindawi.com\/journals\/jnme\/2010\/905612\/\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">ATP is the body's primary energy source and it is produced through both aerobic and anaerobic metabolism. The body can only store a limited amount of ATP, so it needs to be constantly replenished. The more efficiently ATP is produced, the m ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/\",\"name\":\"Benefits Of Tabata Workout - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2063491985-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What are the \u2605 BENEFITS OF TABATA? \u27a4 This type of workout has been shown to be incredibly effective in a variety of ways, including increasing aerobic and anaerobic fitness.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2063491985-scaled.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2063491985-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-tabata-workout\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Benefits Of Tabata Workout\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.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:\/\/dev.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:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/422818b99e1ecedb8ed25890653c47fe\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Benefits Of Tabata Workout - BetterMe","description":"What are the \u2605 BENEFITS OF TABATA? 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He found that short, intense bursts of exercise were far more effective than traditional, longer-duration workouts (<\/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;\">4<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">The Tabata protocol has since been proven to be an extremely effective way to improve both cardiovascular fitness and muscular endurance. Research has shown that just four minutes of Tabata training can be as effective as an hour of traditional cardio exercise! <\/span><span style=\"font-weight: 400;\">That said, what are the benefits of Tabata training? What happens to your body when you push it to its limits for just 20 seconds at a time? Let's dive in and find out!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is Tabata Workout?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Before Dr. Izumi Tabata published the groundbreaking results of his research, he had been studying aerobic and anaerobic systems using sprint-style protocols.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Dr. Izumi investigated how and when the body's long and short-form energy systems were triggered. His goal was to create a training protocol that would improve the efficiency of ATP (adenosine triphosphate) production (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jnme\/2010\/905612\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">ATP is the body's primary energy source and it is produced through both aerobic and anaerobic metabolism. The body can only store a limited amount of ATP, so it needs to be constantly replenished. 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