Developed in the 1990s by Japanese Researcher Dr. Izumi Tabata, Tabata maximizes anaerobic(weights) and aerobic(cardio) capacity in a workout that takes just a few minutes. Although the Tabata Timing system is often modified for longer rest or longer work, the original protocol is 20 seconds of hard work, 10 seconds of rest, this was repeated eight times for a total of four minutes. 

If you don’t think you could get a good workout in just four minutes you are not working hard enough! Tabata has been proven to benefit anaerobic and aerobic systems without the loss of muscle mass. Compared to steady state cardio, Tabata is the way to go! This style of timing can be done for warm-up, workout, and cool down taking up 16 minutes. Although this is a short workout, if done properly, you will feel much better than spending an hour in the gym. 

Example of a Tabata Protocol:
Warm Up: 
20sec. Jumping Jacks
10sec. rest
8 Times


Work out: 
20sec. Squats
10sec. Rest
20sec Pushups
10sec. Rest
20sec Plank
10sec. Rest
20sec. Lunges
10sec. Rest
4 Times

Cool Down: 
20sec. Any Type of biking
10sec Rest
8 Times.