If you’ve ever tried high-intensity interval training (HIIT), you know it’s one of the most efficient ways to build strength and endurance quickly. But have you heard of Tabata? This specialized form of HIIT packs a punch in just four minutes, pushing your limits with short, intense bursts of exercise followed by brief rest periods. The best part? You can do it in the pool!
What is Tabata?
Tabata training is a supercharged version of HIIT that consists of eight intervals: 20 seconds of all-out effort followed by 10 seconds of rest. The structure is simple but incredibly effective, helping improve both anaerobic efficiency and overall endurance. Unlike traditional HIIT, where you get more rest than work, Tabata pushes you to keep going hard, which can make all the difference in your fitness progress.
The goal of Tabata is to challenge your body to quickly replenish its energy stores (ATP), which your muscles need during high-intensity activities. This makes it an excellent choice for those wanting to boost their cardiovascular health and burn more calories in a shorter amount of time.
Why Try Tabata in the Pool?
Water-based Tabata is a game-changer. When you combine the intensity of Tabata training with the natural resistance of water, you get an incredible low-impact workout that’s easy on the joints but tough on the muscles. This makes it especially beneficial for older adults, people recovering from injuries, or anyone who wants a challenging workout without the strain of traditional land-based exercises.
The water’s resistance forces your muscles to work harder without the risk of overuse injuries. Plus, you get the added benefits of increased circulation and faster recovery due to the water’s buoyancy, making it easier to get back into your routine after a tough session.
Who Should Use Tabata Training?
Tabata training is versatile and can benefit a wide range of fitness levels. Whether you’re a beginner looking to boost your fitness or a seasoned athlete wanting to shake up your routine, Tabata can be adapted to meet your needs.
One of the key aspects of Tabata is its afterburn effect, also known as excess post-exercise oxygen consumption (EPOC). This means that not only will you burn calories during the workout, but your body will continue burning them long after you’ve finished—up to 16 calories per minute during the workout and even more afterward.
While anyone can try Tabata, beginners should start with a knowledgeable instructor (learn how Wavemakers can be your at-home coach) to ensure you’re working at the correct intensity and learning the right movements. Since Tabata is all about high intensity, it’s essential to work up to those 10-out-of-10 effort levels gradually.
How to Implement Tabata in Water Workouts
To get the most out of Tabata training in water, you need three key things: intensity, movement competency, and timing/cueing.
- Intensity: the entire benefit of Tabata comes from working hard. You should aim to push yourself to your max during the 20-second work intervals.
- Movement Competency: before diving into intense workouts, it’s essential to practice and master the movements at a lower intensity. This means when it’s time to go hard, you can move correctly and prevent injury.
- Timing/Cueing: timing is crucial with Tabata. Each interval has to follow the strict 20 seconds on, 10 seconds off rule to be effective. Instructors often use apps or music to maintain the rhythm, making it easier for you to stay on track.
Upper and Lower Body Focus
To keep things balanced and prevent fatigue, alternating between upper and lower body exercises is highly recommended. For example, after performing intense boxing movements in the water, transitioning to lower body exercises like kicks allows the upper body to recover. This method not only keeps the heart rate elevated but also means you don’t overexert any one muscle group.
Water Tabata Workout
Here’s a Tabata water workout that will challenge both your upper and lower body:
- Exercise: Upper body – Boxer bag arms (punching forward with resistance)
- 20 seconds work, 10 seconds rest
- Exercise: Lower body – Back diagonal kicks
- 20 seconds work, 10 seconds rest
- Exercise: Upper body – 45-degree arm scoops
- 20 seconds work, 10 seconds rest
- Exercise: Lower body – Cross-country ski with directional changes (move towards different points in the pool)
- 20 seconds work, 10 seconds rest
Repeat this cycle for 4-8 intervals, depending on your fitness level.
Leveraging the water’s resistance
Using the water’s natural properties, such as resistance and buoyancy, can help you enhance your workout. In deep water, for example, movements like jogging, jumping jacks, or even running on the pool floor add a level of difficulty you just can’t replicate on land. By incorporating exercises that move in multiple directions—forward, backward, and sideways—you engage different muscle groups and challenge your balance, coordination, and strength.
Water isn’t just a workout tool—it also aids recovery. The immersion increases circulation, helping to deliver oxygen to your muscles and remove metabolic waste. This can help lower your heart rate more quickly than land-based recovery, letting you bounce back faster after each interval.
Ready to take your fitness to the next level?
Try incorporating Tabata into your next water workout and feel the difference in your strength, endurance, and energy levels. Learn how Wavemakers can support the next phase in your fitness.
Thanks goes to Lori Sherlock for sharing her expertise with this article, originally a lesson from inside the Wavemakers Pro coach tip library. Lori is a Wavemakers mentor coach who creates workouts and provides masterclasses for Wavemaker Pros. Learn more about her work here.
