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TABATA V.S HIIT

Updated: Jun 20, 2021

Here's what u need to know before going for a High Intensity Interval Training (HIIT)!


As long as your workout is within 20-30 minutes with a heart rate of around 75-85% throughout... that's a HIIT!


How do I know if my heart rate is at 85%? A rough guide for 20-30 years old group will be 170-175 bpm and for 30-50 years old group will be around 150-170 bpm.

Devices like Fitbit / Apple watch may be helpful to track heart rate while working out.


You may pick the exercises according to your goals! Be sure that the intensity is there. Otherwise please don't call it a HIIT.

Rest time between exercises will be around 20-30 seconds.

"Standard run" will be

5 exercises, 40 secs work and 20 secs rest X 4 sets (20 mins in total)

In case you're wondering, yes HIIT does help to burn fats and also builds stamina.


Now what is Tabata?

Tabata is a "mini HIIT". Why mini?

Because a Tabata workout only last 4 minutes. Whereas a complete HIIT workout last 20-30 minutes on average.

Tabata usually consists of 8 exercises, with 20 secs work and 10 secs rest ratio (4 mins in total)


"Tabata is a type of HIIT-one subsection under the broad umbrella of high-intensity interval training. Specifically, it's a four-minute workout consisting of 8 rounds of 20 seconds of work at maximum effort, followed by 10 seconds of rest. If a class or workout deviates from this time frame, it's not authentic Tabata, says Yang." - shape.com


Tabata can be done daily and the recommended frequency for HIIT is 2-3 times/week.


In short,

Tabata is a 4 mins workout and HIIT is a 20-30 mins workout.

Tabata can be done daily and HIIT will be recommended at 2-3 times / week.

Both should be high in intensity. 


Looking to improve your workout for a healthier lifestyle? Get in touch with our certified personal trainers for a no-obligation discussion!

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