Share this article on:


Olson, Michele Ph.D., FACSM, CSCS

doi: 10.1249/FIT.0000000000000065

LEARNING OBJECTIVE Tabata and a variety of short HIIT formats are highly popular intense forms of interval training. Research shows that Tabata and short HIIT workouts can be used to increase both aerobic and anaerobic fitness, promote fat loss, and even improve blood pressure, insulin sensitivity, and glucose regulation in a relatively short time. This article will detail Tabata and similar forms of training and provide how-tos for implementing and designing effective Tabata-style workouts.

Tabata, similar to other HIIT formats, is an extremely popular form of interval training that can improve health-fi tness in less time because of the metabolic effects that result from the markedly amplifi ed intensity level. Adjusting the intensity and duration of HIIT formats, including Tabata, is key for optimizing its effectiveness.

Michele Olson, Ph.D., FACSM, CSCS, is a professor of exercise physiology at Auburn University Montgomery and a primary investigator at the Scharff-Olson Kinesiology Laboratory where her research has focused on the energy cost of well-known activities, including spinning, step aerobics, Pilates, and Tabata. Olson also has published electromyographic studies on yoga, Pilates, and programs marketed to train the core and abs. Her interest in body image includes research on eating disorders in active women and exercise leaders.

Disclosure: The author declares no conflicts of interest and does not have any financial disclosures.

© 2014 American College of Sports Medicine.