Tabata: Why Vijay Deverakonda found this intense workout challenging; doctor explains benefits and risks | Exclusive

New Delhi: Tabata training has caught attention after a light-hearted exchange on Koffee With Karan Season 9, where Karan Johar jokingly called it “Tamatar” before Vijay Deverakonda corrected him. The actor’s dramatic account of struggling through the workout also highlighted just how demanding this exercise format can be. Vijay commented, “Tabata makes me angry. I get angry with my trainer.” But beyond the celebrity banter, Tabata is a structured form of high-intensity interval training that alternates short bursts of intense activity with brief recovery periods.

Often promoted as a time-saving way to get fit, Tabata raises practical questions about its effectiveness, suitability for beginners and safety for people with different fitness levels. In an exclusive communication to News9 Digital, Dr Sumalatha KB, Senior Consultant, Physical Medicine and Rehabilitation, Aster CMI Hospital, Bangalore, explains how Tabata works, its potential benefits and the precautions people should consider before trying it.

Tabata workout: Benefits, safety, intensity and who can try it

Q1: What is Tabata training, and how does it differ from other forms of HIIT? What happens to the body during a typical Tabata workout?

Dr Sumalatha KB: Tabata training is a type of high-intensity interval training (HIIT) that involves short bursts of intense exercise followed by brief rest periods. A traditional Tabata workout consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated eight times for four minutes. During this time, the heart rate increases, breathing becomes faster, and the muscles work hard to produce energy. Unlike many other HIIT workouts, traditional Tabata follows a fixed timing pattern and requires very high effort. However, beginners can start with lower intensity and gradually increase their effort.

Q2: What are the key health and fitness benefits of Tabata? Can it improve cardiovascular fitness, build endurance and support weight loss?

Dr Sumalatha KB: Tabata training can improve cardiovascular fitness, muscular endurance and the body’s ability to handle intense physical activity. It raises the heart rate quickly and challenges the muscles to work harder in a short period. It can also support weight loss by increasing energy expenditure, especially when combined with a balanced diet and regular physical activity. However, the results depend on a person’s fitness level, exercise intensity and consistency. Tabata is time-efficient, but it is not necessarily better than other forms of exercise for everyone. Walking, cycling, swimming and strength training also offer important health benefits.

Q3: Tabata is often promoted as a four-minute workout. Is this enough to achieve meaningful fitness results? How often should a person practise it?

Dr Sumalatha KB: A four-minute Tabata workout can provide a useful fitness challenge when performed at the right intensity. However, four minutes alone may not be enough to meet all fitness goals, particularly for beginners or people trying to lose significant weight. A complete session should also include a warm-up, cool-down and recovery time. The frequency depends on a person’s fitness level and ability to recover. Some people may begin with one or two sessions per week and gradually progress under suitable guidance. For overall health, Tabata should be combined with regular physical activity, strength exercises and adequate rest.

Q4: Who can safely do Tabata training? Can people above 40, particularly women who are mothers, practise it?

Dr Sumalatha KB: People above 40 can practise Tabata if their health, fitness level and physical ability allow it. Age alone is not a reason to avoid high-intensity exercise. However, people who have been inactive for a long time should start slowly and build their fitness before attempting intense workouts. Women who are mothers can also practise Tabata, but those recovering after childbirth should consider their healing, pelvic floor health and abdominal muscle recovery. They should obtain medical advice when necessary before starting high-impact exercises. The workout should be modified according to individual needs, and intensity should increase gradually.

Q5: Can beginners start Tabata directly, or should they build a basic fitness level first? Which exercises are suitable for beginners?

Dr Sumalatha KB: Beginners should ideally build a basic fitness level before attempting traditional, high-intensity Tabata workouts. Starting with intense exercise without preparation can increase the risk of injury, excessive fatigue and poor technique. Beginners can start with brisk walking, gentle squats, marching in place, step-ups or modified jumping jacks. They can exercise at a comfortable pace and take longer rest periods between activities. As their strength, balance and stamina improve, they can gradually increase the intensity. The goal should be to perform each movement correctly rather than move as fast as possible. A qualified trainer can help beginners progress safely.

Q6: Who should avoid Tabata or consult a doctor before starting? What precautions should people with existing health conditions take?

Dr Sumalatha KB: People with known heart disease, uncontrolled high blood pressure, poorly controlled asthma or significant joint problems should seek medical advice before starting Tabata. Those who have been inactive for a long time or have other medical conditions may also need an assessment before beginning intense exercise. A doctor can advise whether the workout is appropriate and whether any modifications are necessary. People with joint problems should choose low-impact movements, while those with asthma should follow their prescribed treatment plan. Anyone experiencing chest pain, faintness, unusual breathlessness or a racing or irregular heartbeat should stop exercising and seek appropriate medical attention.

Q7: What are the common mistakes and risks associated with Tabata? How important are warm-ups, correct technique and recovery?

Dr Sumalatha KB: Common mistakes include skipping the warm-up, exercising too intensely too soon, using incorrect technique and ignoring the body’s warning signs. Some people also believe they must complete every repetition at maximum speed, which can lead to poor form and injury. A proper warm-up prepares the muscles and joints for exercise, while a cool-down helps the body return gradually to its resting state. Rest and recovery are equally important because the body needs time to repair and adapt. Stop immediately if you experience chest pain, dizziness, faintness, unusual breathlessness or sharp joint pain. Seek medical help for serious symptoms.

Q8: Can Tabata replace regular cardio and strength training, or should it be combined with other activities?

Dr Sumalatha KB: Tabata should generally be part of a balanced fitness routine rather than a complete replacement for other exercises. It can improve cardiovascular fitness and muscular endurance, but it may not provide enough activity to meet every health goal. Walking, cycling, and swimming help build aerobic endurance, while resistance exercises strengthen muscles and support bone health. Adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activities on at least two days, as recommended by the World Health Organisation. Tabata can supplement these activities, provided the intensity suits the person’s health and fitness level.

Q9: Why is Tabata training difficult?

Dr Sumalatha KB: Tabata training is difficult because it requires the body to work very hard with very little rest. During the 20-second exercise period, the muscles need energy quickly, breathing becomes faster, and the heart rate rises. The 10-second rest period may not be long enough for the body to recover fully before the next round begins. As the workout continues, fatigue builds up and maintaining the correct technique becomes more challenging. The difficulty also depends on the exercise chosen and the person’s fitness level. Beginners should not try to match an experienced athlete’s intensity. They should gradually build their strength, stamina and confidence.

Disclaimer: This article is based on the interview with the doctor mentioned above and is intended for informational purposes only. The findings should not be considered medical advice or used for self-diagnosis or treatment. Consult a qualified healthcare professional for personalised guidance.