Tabata Training and Metabolic–Functional Outcomes: A Narrative Review of Iranian Studies

Subject Areas : Exercise Physiology and Sport Sciences

zahra mirzashaeri ¹ , Farshad Ghazalian ^{2 *} , Shahin Salehi ³ , Mohammad Ali Azarbayjani ⁴

1 - Department of Exercise Physiology, SRB.I.A.U., Islamic Azad University, Tehran, Iran
2 - Department of Exercise Physiology, SRB.I.A.U., Islamic Azad University, Tehran, Iran.
3 - Department of Sports and Exercise Medicine, School of Medicine, Shahid Beheshti University of Medical Sciences, Tehran, Iran.
4 - Department of Exercise Physiology, CT.C., Islamic Azad University, Tehran, Iran.

Received: 2025-05-15 Accepted : 2025-08-01 Published : 2025-09-01

Keywords: Tabata Training, HIIT, Body Composition, PCOS, VO₂max, Cardiometabolic health,

Abstract :

Tabata training, a distinct form of high-intensity interval training (HIIT) consisting of 20-second high-intensity bouts followed by 10-second rest intervals, has recently gained increasing attention among Iranian researchers. This narrative review aimed to comprehensively examine the metabolic and functional effects of the Tabata protocol in Iranian populations between 2014 and July 2025.

A systematic search was conducted in domestic databases (MagIran, SID, Noormags) and international databases (PubMed, Scopus) using relevant keywords. Twenty-four studies, including randomized controlled trials, quasi-experimental designs, and crossover studies, were included. Study populations encompassed women with polycystic ovary syndrome (PCOS), overweight or obese individuals, team sport and combat athletes, and operational personnel. Due to substantial heterogeneity in intervention protocols and statistical reporting, meta-analysis was not feasible, and a narrative synthesis approach was adopted.

Tabata training was associated with reductions in BMI (1.5–3.5%) and BF percentage (2–4%), along with favorable alterations in lipid profiles, including decreases in TG, LDL, and TC, accompanied by an increase in HDL. In women with PCOS, improvements in insulin resistance and beneficial changes in adipokine levels were observed. Functionally, VO₂max improved by approximately 4–11%, with additional gains in anaerobic capacity and sprint performance, whereas results for vertical jump and flexibility were inconsistent. Sand-based Tabata interventions were linked to enhanced cardiovascular recovery.

Tabata training appears to exert promising metabolic and functional benefits in Iranian populations and may serve as a time-efficient strategy for managing PCOS and obesity. Nonetheless, the reliability of these findings is constrained by small sample sizes, short intervention durations, and the concurrent use of supplements or medications. Accordingly, future long-term randomized controlled trials with rigorous monitoring of diet, sleep, actual training intensity, and clinically relevant outcomes are warranted.

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