4min workout: Tabata
 

Tabata is a very high intensity interval training program. Basically, you perform 20 seconds of all out work, followed by 10 seconds of rest. That is then repeated for a total of 8 sets. So the total workout is only 4 minutes, including rest periods!

Ive used this protocol with many exercises and Im planning to start working it in with my clients.

Has anyone out there used this program for any extended periods? If so, what did you get out of it? What exercises did you use? How many times a week did you do the workout?

I've usually done Tabata with four exercises at a time, for instance pullups, pushups, situps, squats. There's no rest between movements, and your "score" is the lowest number of reps you did in one set. So it becomes a 16 minute workout that looks for sustained work. I find that it's an interesting approach that seems to work very well, and over time my numbers have changed little by little.

For instance, I know I can do 13 squats per round for 8 rounds, but next workout I'll try for 14. The "trick" is that if I only end up doing 12, say in the last round because I'm tired, then my score for squats is actually lower (12).

Ive found kettlebell swings, jump rope, and battle rope to be especially effective for conditioning, although ive used deadlifts, overhead presses and chin ups with great effects. Tabata is super intense!