Tabata -240 Seconds of Pain

A popular regimen based on a 1996 study uses 20 seconds of ultra-intense exercise (at 170% of VO2 max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).

Why should you do this work out? The Tabata program might be the single best "fat burning workout" that I know. It might only be four minutes, but you seem to keep sweating and breathing hard for a long, long time afterwards. 

You need to choose an exercise that uses a large number of muscles , I will include method using external resistance i.e barbell / dumbbells and a method using body weight 

External Resistance  

The front squat might be the single best Tabata lift. The Tabata method might teach you to lift better than a thousand coaches. The bar will be held in the "front" of the body, with the fingers relaxed and the bar resting on the clavicles with the elbows high. Sit down "between the legs." This actually gets easier in the third and fourth minute as you just start to "drop" back through. As you rise back up, you don't need to lock out the knees; in fact, don't even think about it. Just get up and go back down.

The other great Tabata exercise is the "thruster." The thruster is one of the greatest lifts no one has ever heard of in the gym. Take two dumbbells and hold them at shoulder height. Squat down, keeping the dumbbells on the shoulders, as you rise up, press the bells to the overhead lockout position. You can either press as you rise or use the momentum to help "kick" the bells overhead.

It helps to be able to see a wall clock with a second hand during your four minutes of fun. Stop at twenty seconds, rest ten seconds, and go again. Watching the clock helps with your focus and also in keeping count of the eight cycles...

Body weight Resistance 

Here is a longer Tabata workout example. This workout consists of 4 separate Tabata Intervals, each 4 minutes. The total workout will last 16 minutes. Always begin with a moderate warm-up and cool down session. And if you are not already in good shape, check with a doctor before trying.

* Jump Rope ( or Sprint in Place ) 

* Push ups

* Squats

* Chin-ups or Pull-ups

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

The Tabata protocol can be applied to almost any exercise. The most obvious choice is outdoor sprinting. For example, sprint 20 seconds, then rest (walk) 10 seconds, and continue until you have completed 8 x 20 second sprints. Always begin with a moderate warm-up and cool down session. 

A winter friendly option can include a variety of exercises.

• Jump Rope (sprint in place)
• Pushups
• Squats
• Medicine ball slams (or sledgehammer swings)

The 20/10 second work-to-rest ratio is rather convenient however. You can easily time this workout with a large digital clock or personal interval timer such as the Gymboss which retails around 20$ or look up interval timers online there are various links and also apps for your electronic device like Iphone / Itouch