If it's not tough, like more challenging than anything you've ever done before, you aren't doing it right. I've been incorporating three Tabata rounds into my treadmill routine two days a week and it burns mad calories, according to my heart rate monitor. After doing a good 10-minute warm up with increasing speed, I crank it to 8.5 for the first, 8 for the second, and 7.5 for the third. I rest 1.5 minutes after each one and just jog at about 5.2 to 5.5 between rounds for 45 minutes total. And I'm definitely seeing results.
I've dropped another 1% in body fat since December, but I also started swimming as well so it could be a combination of the two. I've also shaved a good 45 seconds off my mile time. It is a well-researched and proven method, but you really have to go all out and kill it during those 20 seconds to get the most benefit.
Tabata Protocol workout are very intense and are effective.You will need to adjust the workouts to your fitness level. You will find 4 bodyweight Tabata workouts in the general forum of the Spark team Resistance band and bodyweight training. Look for Kick Ass Workouts I-IV.
I haven't read the article, but I do use Tabata Protocol sometimes in my circuit class. It always kicks everyone's butts and I, at least, always feel sore the next day if I haven't done it in a while.
Tabata Protocol is very hard on your body. If you're going to try it make sure you warm up for 10 mins first, then cool down for 10 mins as well, and that you only do it once a week until you become a bit more used to it.
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Has anybody tried the 4-minute (20 seconds full speed, 10 seconds slow pace, 8 times) Tabata training described in this fitness article. If so, does it work well for you? Easy, tough? Any thoughts? Thanks.