Do you want to get fitter in less time using shorter workouts? Sounds great, doesn't it. So what's the catch? Well, the catch is that you need to do it at a high intensity and only have a partial recovery. In other words - it hurts!
The Tabata Protocol is named after a Japanese researcher and was developed by the head coach of the Japanese speed skating team. It involves doing 20 seconds of intense activity followed by 10 seconds of rest.
To start with you may only be able to do four rounds of this if you are working hard enough, however as you go along you should be able to work up to seven rounds. Even allowing for a warm-up and a warm-down, this means it will only take 15 minutes for your workout. The type of activity doesn't really matter so you can do this with sprints, cycling, rowing or even squats.
The key difference between Tabata and regular interval training is the shorter recovery time. This 'partial' recovery means that the heart and lungs are working harder. Working your heart and lungs hard is a really important part of your exercise routine and also your overall health. Think of your heart and lungs like any other muscle in your body: the harder you work them, the stronger they get - and the stronger they get, the more able they are to deal with the stresses of everyday life.
The Tabata routine is like two work-outs in one. According to research, men who used the routine five days a week for six weeks improved their maximum aerobic capacity by 14%. What's more, it also improved anaerobic capacity by 28%. In lay terms, this means that the Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters.
Be sure to check with your health care provider before starting any strenuous exercise routine and don't forget that interval training is only one part of a well-rounded exercise regime.
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