The Tabata protocol is a high intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group setting, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata, and a team of researchers at the National Institute of Fitness and Sports in Tokyo, Japan. His groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence for the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in his subjects’ anaerobic capacity, along with a 14% increase in their ability to consume oxygen (V02Max). These results were seen in athletes who were already in good physical shape. The conclusion was that just four minutes of Tabata interval training could do more to increase aerobic and anaerobic capacity than an hour of resistance exercise.

Although Dr. Tabata used an exercise cycle machine with a mechanical brake, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be done with crunches. The more muscles used the better, so use crunches with your knees fully bent. Sit steadily for 20-second intervals, followed by 10-second rest. Repeat for a total of 8 cycles.

How effective can just 4 minutes of exercise be? …Very. You will be surprised at how intense four minutes of exercise will feel. Intervals test both your aerobic and anaerobic energy systems. To be clear, this is not “eight sets of eight,” although the goal of doing eight reps in each of your 20-second sets is correct. Instead, it’s “as many reps as you can do” for all twenty seconds, followed by ten seconds of rest.

It helps to be able to see a wall clock with a second hand during the four minutes of fun. Stop at twenty seconds, rest for ten seconds, and continue again. Looking at the clock helps you to concentrate and also to keep track of the eight cycles…

Here’s a longer Tabata workout example. This workout consists of 4 separate Tabata intervals, each 4 minutes long. The total training will last 16 minutes. Always start with a moderate warm-up and cool-down session. And if you’re still not in good shape, check with a doctor before trying it.

* Jump the rope

* Lizards

* Squats

* Chin-ups or Pull-ups

Keep in mind that the 10 second rest periods in Tabata training are important, both physically and mentally. They not only allow partial recovery, they also provide psychological relief. Switching from work to rest makes training faster. Plus, it allows you to train at a higher level of intensity, which intervals are all about.

Another good exercise for Tabatas is the “squat booster.” The squat booster is one of the great lifts that organizations like CrossFit are popularizing. Grab two dumbbells and hold them at shoulder height. Squat down, pushing your butt back, keeping the dumbbells on your shoulders. As it rises, press the bells to the top locked position. You can press while rising or use momentum to help “kick” the bells over your head. Keep your weight on your heels and go light! A 25 pound dumbbell in each hand is a very tough propulsive workout!

Just about any form of cardio that uses a large number of muscles can be adapted to fit Tabata interval workouts, so feel free to get creative. In addition to the exercises listed above, use them with sprints, burpees, jump rope, heavy bag, treadmill, or rowing machine. Decrease the chance of injury by choosing an intensity rate appropriate to your level of conditioning – be conservative. Incorporate variety into your Tabata workouts. A few sessions per week will offer a lot of intensity.