Tabata Training vs. HIIT Workout for Fat Loss: Which Is The Most Effective?

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This post is all about Tabata training vs. HIIT workouts. These 2 methods have been specially designed for weight loss and will help you burn fat fast.
Tabata Training vs. HIIT Workout for Fat Loss: Which Is The Most Effective? 5

If you’ve been searching for the best way to reach your fat loss goals, then listen up. This article is going to compare two of the most popular ways to get shredded fast: the Tabata training vs the HIIT workout.

It’s been shown that HIIT workouts are more efficient at burning fat than longer, moderate-intensity training sessions. But does a Tabata workout beat the results of HIIT? 

Let’s focus on both workouts, let’s see how they can be done in your own home, and whether Tabata it’s a better choice than HIIT for fat loss.

What is the Tabata Protocol?

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The Tabata protocol is a type of interval training that involves short bursts of intense exercise followed by brief periods of rest. It’s a great way to get leaner, stronger, and more toned in less time than traditional workouts.

The Tabata protocol was developed by Japanese scientist Dr. Izumi Tabata and his colleagues at the National Institute of Fitness and Sports in Tokyo. 

It was designed to help Olympic speed skaters improve their performance during training sessions, but it’s also been shown to be effective for fat loss and muscle gain.

A typical Tabata workout lasts about four minutes and consists of eight rounds of 20 seconds of high-intensity exercise followed by 10 seconds of rest.

Each round should be performed with maximum intensity, so if you’re doing pushups, don’t worry about counting how many reps you do; just focus on pushing yourself to exhaustion during those 20 seconds. 

The rest period between each round should be used to catch your breath and prepare yourself for the next round.

13 Benefits of Tabata Workout:

The benefits of Tabata include:

1. These workouts burn fat

2. They burn more calories than other types of workouts.

3. They help you lose weight

4. They improve athletic performance

5. They are effective at building muscle mass

6. They improve cardiovascular health

7. It increases aerobic capacity

8. It improves glucose tolerance, which can help prevent diabetes

9. They improve insulin sensitivity, which can lower the risk of metabolic syndrome and type 2 diabetes

10. They increase VO2 max and anaerobic threshold in both untrained and trained individuals

11. Increased endurance

12. Increased strength

13. Reduced risk of stroke.

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How does Tabata affect fat loss?

So how does Tabata affect fat loss? It’s all about your metabolism. When you do a regular cardio workout at a moderate pace, your body will rely primarily on carbohydrates for energy production. 

This means that while you’re working out, your body will use stored glycogen as fuel, and when that runs out (which it eventually will), your body will start burning fat instead of carbs for energy production. 

That’s why doing regular cardio helps you lose weight: because it burns both carbs and fat. But when you do a Tabata workout, your body uses primarily fats for energy production during those intense 20-second intervals.

The idea behind Tabata is that it can help you burn more fat than traditional cardio. The reason for this is that Tabata activates your fast-twitch muscle fibers, which are responsible for burning fat quickly. 

By working out at such a high intensity for such a short amount of time, your body won’t have time to replenish its stores of carbohydrates or glycogen, instead, it will use up whatever fat is stored in your muscles and organs as fuel.

What is HIIT?

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HIIT stands for high-intensity interval training, and it’s one of the best ways to lose weight and tone up fast.

It’s also one of the best workouts to do when you’re short on time because you can get in a great sweat session in just 20 minutes, and that’s it!

HIIT is all about alternating between intense bursts of exercise and low-intensity recovery periods. You can do this with any activity you enjoy: running, biking, rowing machine… even burpees! 

As long as you’re pushing yourself hard enough to break into a sweat at least once during your workout, it counts as HIIT.

10 Benefits of HIIT Workout

HIIT workouts are a great way to burn fat and get fit. Here are 10 reasons why HIIT is good for you!

1. HIIT can help burn fat by increasing your body’s ability to use fat for fuel during exercise even hours after the workout.

2. It’s fast and efficient

3. It keeps your heart rate up for longer periods

4. You can do it anywhere

5. You can mix it up with different exercises

6. Your body will thank you later in life (less stress on joints, etc.)

7. It’s a great way to get back into shape after an injury or surgery

8. You’ll develop lean muscle mass quickly, which boosts metabolism and helps burn more calories throughout the day!

9. It improves coordination and agility over time since your muscles are being challenged by new movements every day!

10. HIIT workouts may improve brain function and memory by increasing blood flow to the brain. 

How does HIIT affect fat loss?

HIIT workouts are known for their ability to burn calories and fat more efficiently than other forms of exercise, like jogging or weightlifting.

HIIT workouts also help you build muscle faster than traditional cardio workouts, which helps you maintain a healthy weight and provides a buffer against age-related muscle loss. 

Studies have shown that HIIT can help you lose as much as five times as much weight as regular cardio workouts!

Some people are afraid that HIIT will make them lose muscle mass instead of fat mass, but that’s not true! You can gain muscle while losing fat if you do HIIT correctly.

A study published in The Journal of Applied Physiology found that HIIT can increase metabolism for up to 38 hours after your workout.

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The main difference between HIIT and Tabata training

The main difference between HIIT and Tabata is in how long you work out.

HIIT stands for high-intensity interval training, which means that you’ll be working at a high intensity for a short period, usually less than 20 minutes.

Tabata is another form of high-intensity interval training, but it’s slightly different. In a Tabata workout, you’ll work at your maximum effort for 20 seconds and then rest for 10 seconds. so it’s more like four minutes of intense exercise followed by 1-2 minutes of rest.


The HIIT and Tabata training are both very effective options for anyone trying to lose weight and burn fat, but which one is more effective for fat loss?

Both HIIT and Tabata workouts have been shown to increase metabolic rate and improve overall fitness levels. 

In a study published in the Journal of Applied Physiology, researchers found that the Tabata method was superior to the traditional HIIT method for improving aerobic capacity and reducing body fat.

This could be because while both types of workouts require short bursts of intense exercise, the short rest times in Tabata allow you to do more work in less time.

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