The term “Tabata Interval” or “Tabata Protocol” comes from a study of the Dr.Izumi Tabata and colleagues published 1996th. In this study, they divided volunteers that trained into  two groups. The first group performed 6 weeks, a moderate endurance training at 70% of maximal aerobic capacity ( VO2max off) for 60 minutes per day, 5 days per week. The second group also trained for 6 weeks, 5 days a week,doing 7-8 sets of 20 second “sprints” at 170% of VO2max with breaks of 10 seconds between sets. Result was that the first group was able to increase their aerobic capacity by 9%, their anaerobic capacity remained unchanged. The second group, however, increased their aerobic capacity by 14% and their anaerobic capacity by as much as 28%. The reason for the strong training effect of the “Tabata Protocol” is probably justified by metabolic profile. Comparing the “Tabata Protocol” with a classical interval protocol (30-second sprint with two minutes rest in between), as it is known in the endurance sports, we see that the “Tabata Protocol” means the aerobic and anaerobic systems are almost maximum claimed. Another advantage of high-intensity interval training is the strong effect on the body fat percentage. Although short and intense interval units in total consume less energy than long and extensive units, they significantly reduce more body fat percentage. In practice the “Tabata Protocol”  can  be implemented diverse. It is essential that exercises are used which allow very high performance. Possible exercises would be:

Sprint
Cycling
Skipping rope
Squats
Box
Burpee
Thruster squats
The kettlebell snatch