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Pushups are a great standby for working your upper body and core, but if you’re looking for something a bit more challenging, you might want to try a decline pushup. It’s like a standard pushup, but your feet are elevated, requiring more upper-body strength.
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Meal prep, cardio, sleep…sometimes the healthiest activities are also the most time-consuming. If you crave healthy habits that won’t gobble up your entire day, a study in Nature Medicine1
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When I lace up for a workout, I usually gravitate toward strength training, pilates, or the occasional jog. But none of that prepared me for the reality check from my fitness tracker: a VO2 max score of 36. Fair. Not terrible, but not great either—especially for someone who writes about health and fitness for a living.
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There may be more factors at play than just the tissue on the bottom of your foot.
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mbg Health Contributor
Jenny is a San Francisco-based mbg contributor, content designer, and climate & sustainability communications specialist. She is a graduate of the University of California Santa Barbara. An avid open-water swimmer, Jenny has worked for healthy living and nutrition brands like Sun Basket, Gather Around Nutrition, and Territory Foods.
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When it comes to fitness, we all want to get the most bang for our buck. In an effort to get fitter and stronger, many people combine strength and cardio exercises into one gym session. However, it turns out that this popular training style might not be bringing you any closer to your goals.
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Of course, if you’re worried about form or are new to the workout, please feel free to use a machine. “I would rather somebody do something than nothing, and I would rather not let the fear of injury or failure keep you from your best health,” Wright explains. But if you can, she recommends taking off the training wheels, so to speak, and letting your body do most of the work with weights.
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If you’re looking for a mega-quick, mega-efficient workout, one great option is Tabata training. What is Tabata? It’s a super-charged version of high intensity interval training (HIIT) in which you go all out for 20 seconds, rest for 10 seconds, then repeat that eight times for a total of four minutes.
Sure, it’s quick and simple. But that doesn’t mean it’s easy. Here’s everything you need to know about Tabata workouts, why it gets you breathing hard so quickly, and how to do them effectively.
Many people assume Tabata is an acronym, but it’s actually the name of the scientist who first studied this workout: Dr. Izumi Tabata, who conducted a 1996 research project on the Japanese speed skating team. He was looking into the effectiveness of a HIIT regimen created by the team’s coach, Irisawa Koichi, which alternated between 20 seconds of max intensity and 10 seconds of rest, repeated eight times.
His work found that just four minutes of this exhausting routine could improve aerobic fitness just as effectively as an hour-long moderate intensity session, while also creating a 28 percent increase in anaerobic capacity (how much you can push at your max before fatiguing). Although it was a workout designed for elite athletes, the findings were so impressive that the fitness industry latched on, and the Tabata craze took off.
You can do Tabata with nearly any kind of movement – while running, swimming, cycling, dancing, pumping battle ropes or even doing burpees, if that’s your jam. No matter your activity of choice, you’ll be going as hard as you can for 20 seconds, then resting for 10 seconds, for four minutes total. “And if you do your Tabata correctly, there is no fifth minute because it is your all-out intensity,” says ACE-certified fitness instructor Jason Schneider, the West Central regional group fitness manager of Crunch. “You’re trying to reach your most intense heart rate zone.”
That said, Schneider points out that the fitness industry has adapted the workout for the general public, creating slightly lower-key Tabata-based classes that include multiple Tabata blocks – each one followed by a solid recovery period before diving into the next set. “The truth of the matter is, most of us will work hard, but very few of us will ever take it to that point of such high intensity that after four minutes you’re done,” says Schneider.
And as Jessie Syfko, director of fitness for Life Time health clubs, says, “consistency is going to beat intensity.” Going full throttle in just one tabata session won’t be as beneficial as repeating those intervals regularly. “Doing it again week after week is where you’re going to really feel the gains,” she says.
There are a few reasons why fitness instructors want everyone to know what Tabata is.
Dr. Tabata’s original study drew so much attention because it proved that four minutes of Tabata can give you the same aerobic boost as 60 minutes of moderate-intensity cardio. Recent research has shown that six to 12 weeks of tabata sessions can increase VO2max – the gold standard measurement of aerobic fitness – by up to 18 percent. This means your body gets more efficient at using oxygen, boosting your endurance.
Meanwhile, the same 2019 study showed that several weeks of Tabata can increase your anaerobic capacity, or how long your muscles can push at their max before fatiguing, by up to 35 percent.
If you’re following the traditional Tabata directions, all you need is four minutes. Almost all of us have that much spare time in our day, right? “You’re giving it a very hard effort in a short period of time instead of giving it moderate effort over a long period of time,” says Peloton instructor Rad Lopez.
The maxed-out intensity of Tabata can torch your metabolism, says Schneider. “There’s something called EPOC, which is excess postexercise oxygen consumption,” he says. “Doing HIIT exercise, you have a higher metabolic burn for a greater amount of time until your body returns back to homeostasis.” And because Tabata is even more extreme than your typical HIIT workout, those effects are amplified, Schneider adds.
Science backs him up: one small study done in 2020 showed that adding Tabata to PE classes reduced body fat in overweight high school students.
Tabata is a HIIT workout – just an extra spicy one. Since you’re giving 100-percent, gut-busting, gasping-for-air effort for 20 seconds, and then take just 10 seconds to rest, this is one of the most exhausting versions of HIIT you’ll come across. In general, most other HIIT intervals last longer, but don’t take you to your very max. Also, most HIIT workouts take more time, while a true Tabata session lasts only four minutes.
Although Tabata was created for Olympic-level athletes, any experienced gym-goer can reap the benefits. Because Tabata can be done with any kind of activity, and the intensity is about hitting your personal max, it’s infinitely adaptable. “At any age, if I want a challenge, I could sit on a recumbent bike and I can do the Tabata protocol,” says Schneider.
That said, Schneider suggests working up to Tabata training. “Do not join a gym and day one go to a Tabata workout,” he says. That’s because, when done properly, Tabata is incredibly difficult. You could end up injured if your body isn’t prepared for the intensity. And if you don’t already love working out, pushing that hard may discourage you from going back to the gym again. You need to be prepared to feel the burn.
Tabata can be part of nearly any workout. But there are a few things to keep in mind to get the most out of it.
Timing-wise, if you’re doing Tabata as part of a longer session, make it your finale. “I love finishing up a strength class with a little bit of Tabata, just to make sure we finish on a high note,” says Lopez.
Scheider agrees: “Do it at the very end because you want to end with just literally emptying your cup and with all of that benefit of that metabolic burn after your workout is done.”
Sprinkle Tabata into your workout routine sparingly. “It is too intense to do every single day,” says Syfko. Trainers suggest practicing Tabata only once, maybe twice a week. More than that, and you’ll over-stress your body, potentially leading to injuries or even hormone imbalances, says Syfko.
You may be most focused on those 20-second sprints, but the rest periods are what help you give your all, so be strategic about them. “Optimize the 10-second breaks,” says Syfko. “Instead of drinking water or walking around, go right back into your breathing.” Focusing on the breath will help your heart rate recover so that you’re ready to go again.
Because Tabata can sometimes feel intimidating, Lopez suggests trying it with a move you already know how to do. “For example, I’m a boxer, so moves that I’m comfortable with would be shadow boxing, right? Let’s say you’re a runner. You want to sprint for 20 seconds, recover for 10 seconds,” he says. “You don’t want to jump into a move that you just learned a couple of days ago. You want to make sure that you’re comfortable.”
Watch your form: “When the intensity is higher, oftentimes form and technique are thrown out the window,” says Schneider. “Do not sacrifice good form for high intensity because that’s a recipe for injury.”
Tabata’s 20/10 intervals came out of one 1990s research project on professional athletes. In a way, these exact durations are somewhat arbitrary – and they’re by no means the only ones you can follow to get the aerobic-boosting, strength-building effects of alternating power intervals with rest.
“You can apply the two-to-one work/rest ratio in longer sets,” says Syfko. “It’s not going to be a true Tabata, but it’s still a great interval training system.” Schneider, for one, likes to give 30-second sprints followed by 15 seconds of rest in his Tabata-inspired cycling classes.
And remember: if going “all out” feels like entirely too much, just give it a hard effort. “A lot of it’s about some self-kindness,” says Syfko, “having the grace to be terrible at something and continue to show up.”
Ready to find out what Tabata actually feels like to do? Check out these Tabata-based POPSUGAR workouts:
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Jennifer heimlich
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The road to a go-to exercise regimen looks different for everyone. The goal is finding movement you enjoy (and thus can stay committed to) but that also loves your body back and doesn’t cause injury. For folks with chronic health concerns, the search can be especially difficult. But according to new research, there’s one workout in particular that may prove beneficial for those with chronic conditions—and we bet you haven’t tried it before.
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“You can do literally unlimited amounts of moderate-intensity exercise, and you won’t hurt your body,” she explains. So daily walking, daily yoga, or daily moderate weight training is A-OK. “ But when it comes to the high-intensity stuff, that’s when people start to break,” she explains.
More specifically, “If you go over 150 minutes of high-intensity interval training a week, you’ll damage your mitochondria,” she explains. She references a 2021 study, in which researchers found mitochondrial impairment and even increased glucose intolerance1 in those who spent more than five hours a week doing HIIT exercise. (150 minutes is only about 2.5 hours, but Maloof would consider it the potential point of diminishing returns. Think of five hours the absolute limit.)
Of course, everyone has different tolerance levels when it comes to working out. So when analyzing what is too much, remember that it’s very personal; your limit could be slightly under or over these guidelines, and that’s totally OK. As always, it’s important to listen to your body.
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Hannah Frye
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This High-Intensity Interval Training (HIIT) guide is probably the best interval training guide in the galaxy.
My justification for such a bold claim?
We’re really good at this stuff, AND we have dinosaurs and Muppets.
Plus, lots of great gifs:
We build custom interval training programs just like the ones in this guide for our 1-on-1 Online Coaching Clients, including workouts for at home, the gym, or even while traveling.
In this Ultimate Guide to Interval Training, we’ll cover:
If you’re interested in starting a HIIT practice (which you are, ’cause you’re here), you may want to try our new app! It contains a fun adventure that will take you from sitting on your couch to a full HIIT workout – with plenty of benchmarks in between for you to find your groove. No guesswork needed, just jump into the app and follow it’s next steps.
You can sign-up for a free trial right here:
Alright, let’s do this thang.
In 2018, High-Intensity Interval Training (HIIT) was ranked the number one fitness trend by American College of Sports Medicine.[1]
They wrote:
HIIT typically involves short bursts of high-intensity exercise followed by a short period of rest or recovery and typically takes less than 30 minutes to perform.
Essentially, HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.
Any exercise can be a form of HIIT, but here’s a common routine:
Because everybody is busy and overwhelmed, fast results in the least amount of time is why most people discover HIIT.
Plus, you can do HIIT with just about anything, including a jump rope:
You may be asking, “Steve, just how short and intense are we talking about here? Also, your new haircut looks spiffy.”
Thank you, you’re very kind.
So let’s explore the pros and cons of intervals.
The 1996 landmark Tabata study demonstrated the benefits of extreme HIIT.[2]
Dr. Izumi Tabata, from Japan’s National Institute of Fitness and Sports, was obsessed with interval training.
The doctor sought to see exactly what kind of gains were obtained from short, intense, periods of exercise. He conducted an experiment with Olympic athletes on stationary bikes and put them through intense bouts of exercise followed by short periods of rest.
The results were fascinating.
Tabata found:
That 6 weeks of moderate-intensity endurance training did not affect anaerobic capacity, but that 6 weeks of high-intensity intermittent training (HIIT) may improve both anaerobic capacity and VO2max simultaneously.
Let’s translate that: compared to regular cardio, HIIT had a greater impact on improving BOTH:
Even crazier?
Tabata was able to demonstrate improvements in his athletes with just FOUR-MINUTE bursts.
So what’s happening here?
Simple: your heart is a muscle.
If you keep your heart beating at a constant rate, never expanding it outside of its comfort zone, it will never grow stronger.
By introducing chaos and pushing your muscles outside of their comfort zone, they must adapt and grow more resilient in order to survive.
Intense interval training challenges your heart by constantly forcing it outside of its comfort zone.
In other words: progressive overload – the same concept behind building strength.
Coach Jim explains 7 different ways to achieve progressive overload in this video:
Since Tabata’s 1996 study, many other trials have shown the positive impact of interval training.
#1) HIIT can burn lots of calories in a short amount of time.
Revving up your effort requires more out of you, including calories.
One study backed this up, finding HIIT burned about 20-30% more calories than regular cardio.[3]
The researchers stated:
These data suggest that individuals can burn more calories performing an HIIT session than spending the same amount of time performing a steady-state exercise session.
The name of the game here is “intensity.” The more intense you go, the more calories you’ll burn.
#2) HIIT for lowering blood sugar. Managing blood sugar is really important for health, not just for diabetics.
Those trying to lose fat should be aware of their blood sugar and corresponding insulin levels.
The good news for our current discussion? HIIT has been shown to help lower and manage blood sugar levels.[6]
#3) HIIT for heart health. Touching on the “antifragile” topic again, HIIT has been shown to help with overall cardiovascular health.
It does so in the same way traditional endurance training does, but at a fraction of the time (almost half).[7]
Alright, let’s chat about how to actually do some interval training.
The key to HIIT is being able to go from “easy” to “difficult.” All sorts of different exercises can get you there:
HIIT is generally associated with running (aerobic), so we’ll devote this section to just that.
The easiest way to experiment with HIIT would be to run.
Here’s how to start with a basic HIIT running workout. Go to a park in your neighborhood. Warm-up with some light jogging, high knees, and mobility – leg swings, arm swings, etc,
And then begin your workout!
And BAM! You just did HIIT.
Don’t get disheartened if you find yourself stopping a lot during your first week of HIIT training.
You’ll be surprised how quickly you get better at this!
Also, “running” or “jogging” is subjective. Whatever walking fast means to you is great. Do that for your periods of intensity.
It should be noted, that the entire “Couch to 5K” concept rests on interval training through running.
It’s all broken down into “walking,” “jogging” and “running.”
If you’re curious, check out our in-depth Couch to 5k review. If you want to start interval training, “Couch to 5K” could be a good way to do it.
More of an indoor person?
Consider a treadmill, where it actually sets intervals for you based on your desired difficulty.
Just be careful on it…
We’ll be talking about machines a lot more in the next section, but a treadmill is all you need to do a HIIT workout.
Experiment with the speed and incline to find a setting that you would consider “intense.” Many machines can be programmed to flip between this and an “easy” setting.
And you know what that means… boom! It’s built for HIIT.
When we designed NF Journey (our awesome new app), we used an “intense” and “easy” interval switch for most of the workouts.
If you want, you can sign-up for a free trial right here to see what I mean:
There are a lot of different aerobic exercises for HIIT cardio.
For example, you could jump on a bike, which is like HIIT running but with wheels (duh):
Every spin class is based on HIIT cycling (SoulCycle, Flywheel, or even your local gym now has spin classes).
They’re popular for a reason, and you can make a friend or two!
So far we’ve just been talking about aerobic exercises.
Let’s cover our other categories, of bodyweight and resistance.
“Steve, this all sounds great. But I hate running!”
Confession: So do I.
So I get my cardio in other forms!
Here are some bodyweight exercises to get going on HIIT:
Let’s now chat about some Weight Training Examples for HIIT:
To answer your next question: yes, you can also do circuit training as a form of HIIT.
Circuit training is going through a sequence of exercises, or stations, back to back.
Coach Lauren explains the ins and outs of circuit training in this video:
So in a circuit, you could go from push-ups to pull-ups, back to push-ups, only resting briefly from one exercise to another.
Circuit training would be perfect to mix into a HIIT workout, since you can design your circuit to be very intense.
Check out our post for 15 Circuit Training Routines to choose from.
Plus, there’s a Batman workout hidden in there. You’re welcome.
We create custom HIIT programs for busy people like you that are ACTUALLY fun. If you’re looking for a supportive coach to guide you and tell you exactly what to do each day, we got you covered!
If you just want a beginner circuit to get started with, you can try out our Beginner Bodyweight Workout Routine. Plus you can download a free worksheet to track your progress with this circuit when you join the Rebellion below:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
Oh, what’s that? You want to have even MORE fun while getting the benefits of HIIT?
Sure. Let’s think outside the box:
Basketball, tennis, soccer, and Ultimate (frisbee) are AMAZING styles of exercise that use interval training (it’s all start and stop!).
Run here, catch this, and wait for the next round to start.
That’s what we’re looking for in a HIIT workout.
So pick a form of FUN exercise that gets your heart racing faster and slower throughout the activity (yes, I suppose even THAT activity would count).
My guess is that you’re reading this article because you’re trying to get the most efficient “bang for your buck” when it comes to getting in shape.
And HIIT is a great form of exercise and COULD help with weight loss.
I will, however, lower some of these outlandish claims that exist in the media.
For example, Time magazine calls HIIT “miraculous” in one article.[8]
That’s a little much, even for me, who writes for a living on why you should work out and likes using hyperbole for effect.
Seriously, I’m better at it than ANYBODY ON THE PLANET.
Ahem.
Cardio, strength training, and HIIT all have many benefits.
However, a meta-study reviewed HIIT compared to steady-state cardio, specially looking at fat loss.
The results?
They found no real difference.[9]
As researchers noted:
Regular exercise is an integral component of long-term weight management. However, unless implemented in very large volumes, short-term exercise in isolation (including HIIT) is unlikely to produce clinically meaningful fat loss.
What’s that mean?
As long as your energy expenditure is the same (and you’re in a caloric deficit), steady-state cardio is equivalent to HIIT for fat loss.
In other words, if you want to lose body fat, how you eat will be responsible for 80% of your success or failure.
It doesn’t matter how many intervals you do – it’s not gonna help you lose weight if you don’t also fix your nutrition.
You can read our Beginner’s Guide to Healthy Eating if you want more information, which will help you build a plate like this:
And if you want to download our free 10-level Nutrition Guide to help you fix your diet starting today, you can do so by signing up in the box below:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
When it’s time to advance your high-intensity interval training, think about the following:
Maybe you start out doing 3 intervals of intense running.
Once it becomes routine, bring it up to 4.
Maybe you crank the resistance on your stationary bike to “8” during your intense interval. When it becomes normal, bring it up to “10.”
Maybe you do pull-ups for 20 seconds. When you’ve got a good handle on that, aim for 30 seconds.
This mindset will keep you advancing in interval training.
Consistency is the name of the game here. Even just doing a HIIT workout once a week will help you progress in all three categories.
For more ideas on how to improve workout consistency, check out this video from Coach Jim:
Oh, and if you want help along the way, don’t forget about our Online Coaching Program:
There’s a lot to consider when embarking on a HIIT practice.
No matter which routine you end up starting with, make sure you follow these words of wisdom:
Take it easy, focus on your form, and make sure to prioritize rest.
HIIT centers on doing intervals.
One moment it’s intense, the next you’re onto a short rest break.
A good way to know when it’s time to go from one sequence to the next is a timer. A loud “beep” can tell you when it’s okay to catch your breath or when you have to kick it in gear.
Here are 5 HIIT timers you can try out:
Also, we need to talk about interval timers. Most of the apps referenced are completely customizable.
For example, you can change the intense interval from 120 seconds to 90 seconds.
This is critical because it’s up to you to decide how long you can do intense vs. rest.
Generally, folks recommend one minute of intensity and then two for rest when doing HIIT.
However, this all depends on the individual, and the exercises performed.
For example, burpees are tougher to do than jumping over a rope:
So feel free to make changes like 30 seconds of intensity and three minutes of rest. Make it your own.
Whatever way you chose to do HIIT, is fine, as long as you actually do it. The benefits of HIIT kick in when going HARD for you.
In other words, you don’t have to be an Olympic athlete to get the benefits of HIIT.[10]
A light jog totally works. Just don’t do it in a mascot costume.
As we discussed, if you’re consistent, you’ll improve.
So don’t stress about where you have to start.
For now, download an app and get going. Ours will help you train with HIIT too:
Let’s power walk as our form of HIIT.
This is an example of a beginner HIIT workout we might prescribe for our Coaching Clients who are starting to train for their first 5K.
Let’s do seven intervals, two minutes each:
Total time: 20 minutes.
I want to stress, that you can do just about any exercise in exchange for this routine. Just minus “power walk” and add “push-ups and bodyweight squats”
It’ll still be a great HIIT workout.
“But Steve, that’s still multiple choice!”
Right, right… sorry. Stick to power walking! Done!
Do our power walking routine above. It’s a great place to start.
Remember, our goal at this stage is to “build the habit.”
We can work on “whoa, that was intense” later.
If you’re looking for EVEN MORE stuff to do, we have a few options for ya:
1) Check out our popular 1-on-1 coaching program. You’ll work with our certified NF instructors who will get to know you better than you know yourself and program your workouts and nutrition for you.
2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!
Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Enlist in the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating interval training into your workouts.
Download our comprehensive guide
There are a zillion ways to do HIIT, so don’t let the options paralyze you.
Pick one. Anyone. And get to it.
Interval training, in any form, is a solid fitness choice and a great practice to have in the workout arsenal.
Any questions?
Which HIIT workout style is your favorite?
Leave it in the comments below!
-Steve
PS: Make sure you check out the rest of our content on interval training:
###
All photo credits can be found in this footnote.[11]
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Steve Kamb
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For this study, researchers from Australia and Europe analyzed data from the UK Biobank on 25,241 people who considered themselves “nonexercisers,” meaning they did not make exercise part of their regular routines. The mean age of the participants was 61.8 years and the researchers followed the study group for nearly seven years. The results showed that during the study period, about 852 participants died (511 died from cancer and 266 from cardiovascular disease).
When researchers analyzed activity trends among the participants, they noted that participants who racked up three very short sessions of vigorous physical activity daily had a significantly lower risk of death. The results showed that those who performed three one-minute stints of vigorous activity each day had a 39% lower risk of death from any cause compared to those who did not do these bursts of activity. More specifically, they had a 49% lower risk of death from cardiovascular disease and a 30% lower risk of death from cancer.
Those who went a step further and completed 11 minutes of short bursts of exercise daily had a 65% lower risk of death from cardiovascular disease and a 49% lower risk of death from cancer.
As for what counts as a short burst of exercise, study co-author and professor of sport and exercise medicine at University College London Mark Hamer, Ph.D. tells The Guardian, “This could be things like playing with children. It could be [that] you see your bus just about to leave so you have to walk extremely quickly to get the bus. It may be that you live in a block of flats and you have to carry that shopping up a flight of stairs.”
We can add this to the growing body of evidence showing that we don’t have to train for a marathon to reap the benefits of exercise. Shorter movements, when done frequently, can also minimize inactivity and have a positive effect on our strength and overall mortality risk as we get older.
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Gretchen Lidicker, M.S.
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When we think about exercising for weight loss, we often think about it in terms of burning calories and increasing muscle mass. But according to various research and reviews, exercising can also contribute to weight loss by helping to regulate hunger and satiation.
As one 2021 review published the journal Frontiers in Nutrition1 notes, physical activity “may modulate resting hunger and satiety in older adults.” In another 2018 study published in the journal Nutrients2, the study authors write that exercise facilitates weight control, “partly through effects on appetite regulation.”
Separate research published in the Journal of Sports Science & Medicine3 in 2011 notes that mixed-intensity aerobic exercise temporarily decreased hunger sensations, acylated ghrelin (AKA the hunger hormone), and relative food intake. Therefore, they say, “Variations in exercise intensity should theoretically be a useful means of weight loss.”
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Sarah Regan
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