Burn Hundreds of Calories in 20 Minutes With Tabata Training

A man doing lunges for tabata training

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It’s no secret that life is busy, filled with adult responsibilities, work and maybe even kids. Finding the time to get a good sweat in can seem impossible with such limited time for yourself. Fortunately, Tabata training might just be the answer. This short, high-intensity workout promises maximum results in minimal time, making it great for burning calories and improving your fitness. Here’s everything you need to know about this fast-growing fitness trend.

What is Tabata Training?

Tabata is a type of high-intensity interval training (HIIT) workout that involves performing exercises in cycles of 20 seconds of maximum effort followed by 10 seconds of rest. You repeat this for a total of four minutes or eight cycles. You can repeat these cycles as many times as you want, depending on how much time you have. 

Developed by Japanese scientist Dr. Izumi Tabata and his team, this method aims to improve both aerobic and anaerobic fitness levels quickly and efficiently. You can apply it to various exercises, including sprints, squats, push-ups and more, making it a versatile and intense workout suitable for those looking to maximize their fitness gains quickly. 

Tabata vs. HIIT

Tabata training and HIIT are both forms of interval training, but they have distinct differences in structure and intensity. It’s a specific type of HIIT that follows a precise structure of 20 seconds of hard effort followed by 10 seconds of rest. This incredibly intense method is designed to push the body to its limits in a very short time, making it highly effective for improving overall fitness.

HIIT, on the other hand, is a broader term that encompasses various interval training styles that alternate between high-intensity and low-intensity periods. The work-to-rest ratios in HIIT can vary, depending on the session, from 30 seconds of effort followed by 30 seconds of rest to longer periods of rest and work. 

While Tabata is one of the most intense forms of HIIT, other HIIT workouts can be less rigorous and more customizable to different fitness levels and goals. Both methods are effective for burning calories and improving cardiovascular fitness, but many people prefer Tabata for a quick and challenging workout. 

How Tabata Training Works

Tabata uses HIIT principles to maximize efficiency and effectiveness in a short period. This type of training is built on the idea that short bursts of maximum effort, followed by brief rest periods, can yield significant improvements in cardiovascular fitness, strength and fat loss. The intense effort forces the body to operate near its maximum capacity, using more muscle fibers and higher cardiovascular demand.

During a Tabata session, the exercises are typically compound movements that engage multiple muscle groups, such as burpees, jump squats, jumping jacks or mountain climbers. This increases the intensity and ensures you burn plenty of calories in a short time. The brief 10-second rest periods are crucial as they provide just enough time for partial recovery, enabling you to maintain a high performance in the work interval. 

Tabata is effective because it pushes the body into an anaerobic state, where the demand for oxygen exceeds the supply. This anaerobic effort leads to a significant afterburn effect, known as excess post-exercise oxygen consumption (EPOC). EPOC causes the body to keep burning calories at an elevated rate even after you’ve finished the workout, enhancing fat loss and boosting your metabolic rate. 

Additionally, the intensity can improve your body’s ability to tolerate and recover from high-intensity efforts, leading to better aerobic and anaerobic activities over time. You can also adapt Tabata training to your fitness level by modifying the exercises, adjusting the intensity or incorporating equipment like kettlebells, dumbbells or resistance bands. 

Benefits of Tabata Workouts for Men

Tabata training comes with plenty of benefits, making it an appealing choice for fitness lovers of all levels. Here are some of the key advantages of incorporating Tabata workouts into your fitness routine:

A Cardiovascular Boost

The intensity pushes the cardiovascular system to work harder, improving overall heart and lung function. This can improve your endurance and stamina if you stay consistent. Additionally, high-intensity workouts can reduce your blood pressure, further benefiting your heart.

Increased Metabolism

Tabata workouts significantly elevate the heart rate, increasing calorie burn during and after the workout. So, even once you’ve finished your session, your body will continue burning calories. A study conducted by ACE Fitness found that you can burn up to 15 calories per minute during a session You could burn around 240 to 360 calories during a 20-minute session. 

Enhanced Fat Loss

Due to the high-intensity intervals, Tabata is effective for fat burning. Combining aerobic and anaerobic exercises reduces body fat while preserving muscle mass. 

Improved Muscle Tone

Muscle tone is often the main focus for many fitness lovers. By incorporating various compound movements, Tabata engages multiple muscle groups, helping to build and tone muscles. This can lead to improved muscle definition and strength. 

Time Efficiency and Convenience 

One of the biggest advantages of Tabata training is its time efficiency. Each session lasts only four minutes, making it convenient for people with busy schedules who still want to get an intense workout. 

Save Time, Lose Fat

Tabata training may just be the answer to your busy schedule and your fat loss goals. Its unique structure torches calories and boosts your cardio and muscular endurance. With its time-efficient design, Tabata is an excellent option for anyone looking to achieve significant fitness gains without wasting hours in the gym.

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