It worked for our 2010 CRASH B champ - see what you think:
Tabata Workouts are Intense and Effective 20 Second Workout or 20 Second Exercise Routine
If you're short on time but you still want a decent workout routine, a Tabata workout might be for you. Short but very hard and extremely intense is what tabata protocol workouts are all about. The Tabata protocol works so well because it maximizes oxygen consumption with short bursts of focused 20 second exercises.
The Tabata Workout was invented by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic 20 second exercise principle goes like this: A tabata interval is 20 seconds of concentrated work followed by 10 seconds of resting. Eight intervals of one specific 20 second exercise must be completed before moving on to the next. Sound easy? Not! But remember, Dr. Tabata and his group emphasize the fact that "High-intensity exercise cannot be prescribed for individuals at risk for health problems or for obese people who are not used to exercise".
1) For 20 seconds, do as many repetitions as possible.
2) Rest for 10 seconds
3) Repeat 7 more times!
That's what tabata training is all about- This is a short explaination of tabata intervals.
One of the hardest aspects of doing a twenty second tabata workout is staying focused for the whole four minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity. Dr. Tabata's group did a study to prove this idea. They also found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising your muscle size.
This cardio interval training method is an intense and quick workout routine but very effective.The entire exercise lasts only about 4 minutes if you do it correctly. The rest period can be complete rest or a less intense pace. It is a great way to get a very intense workout in a very short period of time. I'm sure you'll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful!
The popularity of exercising with tabata workouts as your core routine philosophy is increasing. The tabata protocol has been used by major members of the Japanese Speed Skating team for several years. The two best exercises for a interval routine are tabata squats and tabata thrusters. Whichever exercise you choose, it should use a large number of muscles to get maximum benefit.