Can you get an excellent aerobic and anaerobic workout in less than 4 minutes?. . . You bet you can!
The Tabata Protocol was created by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan.
The basic concept of this cardio interval training method is to do intense exercise for 20 seconds, rest 10 seconds and repeat for 8 cycles.
The entire workout only takes 4 minutes. . . 3:50 to be exact.
Just like Cardio Interval Training, the rest period can be either complete rest or reduced intensity.
That's all there is to it. . . an extremely quick and effective metabolic conditioning exercise method that improves both aerobic and anaerobic capacity simultaneously.
I personally love the Tabata Protocol. . . It is a great way to get a very intense workout in a very short period of time.
As a matter of fact, I like it so much that I use the Tabata Protocol not only for metabolic conditioning methods like sprinting, biking, rowing, jumping rope and calisthenics. . . but also strength training exercises using bodyweight, dumbbells, barbells, sandbags, Indian clubs, medicine balls and others.
Now. . . some people are afraid of the intensity of the Tabata Protocol.
Let me put those fears to rest. . .
You do not have to work at an extremely high intensity that leaves you laying on the floor gasping for air as your friends call the paramedics.
The Principle of Overload states that the stress placed on the body only has to be slightly greater than normal to instigate bodily changes for performance improvement.
In other words, you can still get great results with the Tabata Protocol while going at your own safe pace.
Cardio Interval Training of any type stresses the body both physically and mentally.
This is what makes the Tabata Protocol so great. . . the short 10 second rest gives you a break both physically and mentally, allowing you to keep the 20 second work intervals intense.
If you have not experimented with the Tabata Protocol. . . I suggest you do.
Coach Lomax is a strength, conditioning and fitness coach dedicated to building better humans for sport, work and life. Learn more at Optimum Physical Training or take his FREE Tabata Calisthenics Workout Mini Course. We recommend his book Unchained Bodyweight Workout and other products at Optimum Fitness Products.