Some days, we have all the time we need for a good warmup, a nice long run, and even some post-run stretches and core exercises.
On other days, finding just ten minutes to ourselves is a miracle, whether to scarf down a quick bite, jump in the shower, or make a cup of tea. When you’re busy, squeezing in a workout, let alone any appreciable mileage, can be nearly impossible.
While it’s absolutely fine to take a day off—after all, the body needs rest—short-running workouts, such as Tabata sprints, can still have plenty of benefits.
Tabata sprints are a form of high-intensity interval training that involves alternating short periods of all-out sprints and recovery. They are an incredible cardio workout, and if done at your max, they work your anaerobic capacity.
If you need inspiration for a quick, heart-pumping running workout, keep reading for our guide to Tabata sprints for some great ways to stick some high-intensity exercise into your busy day.
What Is The Difference Between Tabata And HIIT?
Before we delve into what Tabata sprints and other Tabata workouts involve, let’s review what HIIT workouts are.
High-intensity interval training (HIIT) is a type of workout that involves alternating short bursts of vigorous exercise with less intense recovery periods.
By engaging in these hard-easy cycles, HIIT workouts enable you to work harder during the intense periods and maintain a high heart rate throughout the workout, even during recovery or rest.
HIIT workouts typically last between 15 and 45 minutes, but there are different styles of HIIT, which is where Tabata workouts come into play.
What Are Tabata Sprints?
Tabata is a specific style of HIIT training that involves extremely high-intensity efforts and very short rest periods.
Developed by Dr. Izumi Tabata in 1996, the traditional Tabata format consists of eight rounds of 20 seconds of nearly maximal-intensity work followed by just 10 seconds of rest, making the entire workout just four minutes long.
Because a Tabata workout is just four minutes long, the intensity should be even higher than your hard efforts during a HIIT workout.
What Are The Benefits of Tabatas?
Just because Tabata workouts are only four minutes long doesn’t mean they’re a walk in the park—or leisurely jog—even if you have the stamina to run a marathon or more.
You’ll be pushing your body to near-maximal intensity, but the payoff is worth it, as there are quite a few benefits you’ll reap including the following:
- Training your anaerobic system as well as your aerobic system
- Boosting your metabolism
- Adding variety and fun to a workout routine
- Challenging different energy systems than those used during distance running
- Providing a time-efficient workout option
- Improving your running economy
- Increasing your VO2 max1Menz, V., Marterer, N., Amin, S. B., Faulhaber, M., Hansen, A. B., & Lawley, J. S. (2019). Functional Vs. Running Low-Volume High-Intensity Interval Training: Effects on VO2max and Muscular Endurance. Journal of Sports Science & Medicine, 18(3), 497–504. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683610/
- Increasing your sprinting speed
- Improving your running form
- Burning calories efficiently2Emberts, T., Porcari, J., Dobers-tein, S., Steffen, J., & Foster, C. (2013). Exercise Intensity and Energy Expenditure of a Tabata Workout. Journal of Sports Science & Medicine, 12(3), 612–613. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772611/
- Increasing fat oxidation3Pearson, R. C., Olenick, A. A., Green, E. S., & Jenkins, N. T. (2020). Tabata‐style functional exercise increases resting and postprandial fat oxidation but does not reduce triglyceride concentrations. Experimental Physiology, 105(3), 468–476. https://doi.org/10.1113/ep088330
- Increasing muscular strength, power, and endurance
What Precautions Should Be Taken with Tabata Workouts?
Just as you shouldn’t do a speed workout with VO2 max intervals every day, so too should you space out your Tabata efforts, particularly if you’re only doing sprints.
Due to the intense nature of the Tabata protocol, it’s important to give your body adequate rest between workouts. Again, the only caveat is that you should do a different type of exercise every day.
For example, while doing sprints every day could increase your risk of injury, depending on your fitness level and other workouts, it would potentially be okay to do sprints on Monday, Tabata push-ups on Tuesday, Tabata squats on Thursday, Tabata jump rope on Saturday, and Tabata high knees on Sunday.
It is also crucial to remember that while speed and intensity are key to reaping the benefits of these workouts, good form should never be compromised for the sake of intensity.
For this reason, it’s best to choose exercises you can do well without sacrificing your form and putting your body at risk for injury.
What Are The Best Tabata Workouts for Runners?
All Tabata workouts should begin with 5-10 minutes of easy running to warm up and end with easy jogging to cool down, promoting circulation and the removal of metabolic byproducts from your muscles.
Aside from following the structure of a Tabata workout—8 x 20 seconds on, 10 seconds rest—there are no rules regarding what type of exercise you do.
You can simply do Tabata sprints (run at your maximum velocity for 20 seconds and then rest or jog very slowly for 10 seconds, eight times), or you can incorporate other exercises.
You can also do multiple rounds or reps, or string together several different Tabata workouts; however, be cautious about overextending your Tabata workouts. The goal is to exert near-maximal effort during those “on” intervals.
The longer you extend the workout, the less intense you can expect your body to be.
In other words, if you run for an hour in the Tabata format (20 seconds on, 10 seconds easy), you’ll get a great HIIT workout, but it won’t be Tabata in its pure sense, and your hard intervals won’t be maximal intensity after a while.
Below, we share a few of the best Tabata workouts for runners, including sprints and strength training ideas to get you started. These full-body workouts will have your heart pumping.
Just follow the 8 x 20/10 protocol for the following exercises:
- Outdoor sprints
- Hill sprints
- Sprints on a treadmill
- Incline sprints on a treadmill
- High knees sprinting in place
- Sprinting up stadium stairs
- Parachute sprints
- Bounding
- Spinning/stationary bike
- Rowing
- Jumping jacks
- Jump squats
- Jumping rope
- Line jumps
- Mountain climbers
- Burpees
- Tuck jumps
- Push-ups
- Pull-ups
- Squats
- Lunges (you can add dumbbells)
- Jumping lunges
- Kettlebell swings
- Sprinting in place on a trampoline
- Battle ropes
- Box jumps
- Skaters
How Can I Add These Workouts to My Running Routine?
Theoretically, you can do a Tabata workout with any exercise or modality, as it’s less about what you are doing and more about how you are doing it.
However, total-body exercises that lend themselves well to Tabata workouts for runners can be strung together with minimal changes in equipment since the periods of rest are exceptionally brief. Therefore, bodyweight exercises work particularly well.
Sprints can be surprisingly challenging, yet they often add just the right amount of spice and fun to your running routine to become your default workout for those hectic days when time is at an all-time premium.
So, next time you have just a commercial break-length opening in your packed schedule for a workout, try sneaking in Tabata intervals and pushing your body to the max.
On alternating days, consider incorporating moderate-intensity exercise or steady-state runs to mix things up and improve your cardiovascular endurance. Check out this following guide for more information:
