Tabata vs HIIT: Differences and How to Get Started
Two powerful high-intensity training methods. Which one is right for you?
What is HIIT?
High-Intensity Interval Training (HIIT) is a broad category of workouts that alternate between intense bursts of activity and fixed periods of less-intense activity or rest.
HIIT is flexible - work periods can range from 20 seconds to several minutes, and rest periods vary based on the workout design. Total workout time is typically 20-45 minutes.
What is Tabata?
Tabata is a specific type of HIIT workout developed by Japanese scientist Dr. Izumi Tabata in 1996. It follows a strict protocol:
The Tabata Protocol
- 20 secMaximum effort work
- 10 secRest
- 8 roundsTotal (4 minutes)
Key Differences
| Aspect | Tabata | HIIT |
|---|---|---|
| Duration | Exactly 4 minutes | 20-45 minutes |
| Work:Rest Ratio | 2:1 (20:10) | Varies (1:1, 1:2, 1:3) |
| Intensity | 170% VO2max (all-out) | 80-95% max HR |
| Flexibility | Fixed protocol | Highly customizable |
| Best For | Quick, intense sessions | Varied training goals |
Benefits of Each
Tabata Benefits
- • Done in just 4 minutes
- • Proven research-backed protocol
- • Improves both aerobic and anaerobic fitness
- • Significant EPOC (afterburn effect)
- • No equipment needed
HIIT Benefits
- • Adaptable to any fitness level
- • Can incorporate various exercises
- • Longer sessions burn more calories
- • More sustainable for regular training
- • Easier to maintain proper form
Sample Workouts
Tabata Workout (4 min)
Choose one exercise and go all-out for each 20-second interval:
- • Burpees (8 rounds)
- • Mountain climbers (8 rounds)
- • Jump squats (8 rounds)
HIIT Workout (20 min)
40 seconds work, 20 seconds rest, 4 rounds:
- • Jump rope
- • Push-ups
- • High knees
- • Plank
- • Jumping jacks
Which Should You Choose?
Choose Tabata If:
- • You have very limited time
- • You're already fit and want a challenge
- • You want a structured, no-thinking-required workout
Choose HIIT If:
- • You're new to high-intensity training
- • You want variety in your workouts
- • You prefer longer, more moderate sessions
Try Both Workouts
Use our Interval Timer for custom HIIT workouts or preset Tabata sessions. Visual and audio cues keep you on track.
Open Interval Timer