The Tabata Protocol is one of the most frequently used interval training.

Top athletes and fitness trainers alike swear to its effectiveness and simplicity. The only thing you need to succeed with the Tabata protocol is to have a bite. And lots of it, because Tabata is not for wellness.

The Japanese tried repeatedly in their studies to demonstrate that its approach is superior to other methods. Some results also confirm that the Tabata protocol has the highest increase in maximum oxygen uptake.

The core of the protocol consists of eight intervals of 20 seconds each followed by a 10 second pause. What activity you use for the intervals is of secondary importance and is depending on your athletic goals. If you would like to improve your stamina for the next marathon, you should, of course do the intervals with sprints run. But if you would like to give your metabolism a kick over several hours and a higher rate of fat oxidation, then you can do squats or jump rope with Tabata protocol.

It is important in both cases, however, to be aware that this is a high-intensity exercise. The success is based on principle that you go with each of the eight intervals up to your limit.

A Tabataworkout is as follows:

• 5 minutes warm-up (eg stretching , slow running)
• 8 intervals of 20 seconds at maximum exertion followed each time by 10 seconds rest
• 2 minutes of slow workout (eg, stretching, yoga , moderate body workout)

Due to the high intensity beginners and advanced athletes who were never previously in contact with interval training, should take it slowly and gradually progress to the mental and physical stress.
One should however not forget the fact that Tabata training was developed and tested on the Japanese ‘National Institute for Fitness and Sport“. All studies were carried out accordingly with subjects who already had excellent athletic skills.

This does not mean that Tabata is not suitable for the moderate fitness enthusiasts. With Tabata you can turn your body within a few weeks into a real fat burning machine and the extra pounds will literally melt away. Unless you have a good physical condition it just requires a bit of preparation so that you can use the Tabata protocol as effectively as possible

The following 9-week plan will slowly  guide you step by step to the original Tabata Workout. You do this 2-3 times per week and you will already be able to record a significant progress. Keep in mind that the intensity is the key to success.

Week 1: 4 intervals of 10 seconds / 20 seconds rest
Week 2: 5 intervals of 10 seconds / 15 seconds rest
Week 3: 6 intervals of 10 seconds / 10 seconds rest
Week 4: 5 intervals of 15 seconds / 20 seconds rest
Week 5: 6 intervals of 15 seconds / 15 seconds rest
Week 6: 7 intervals of 15 seconds / 10 seconds rest
Week 7: 6 intervals of 20 seconds / 20 seconds rest
Week 8: 7 intervals of 20 seconds / 15 seconds rest
Week 9: 8 intervals of 20 seconds / 10 seconds rest

Many experts claim that tabata is the future of interval training.