As Tonci nicely demonstrates in the video clip above, Tabata Training can give you maximum results in minimum time. Tabata training is a typically used with Resistance Exercises using weights building muscle endurance, and increasing the anaerobic capacity.

The Tabata Training formula for success is:

Push hard for 20 seconds
Rest for 10 seconds
Repeat this 8 times!

Total workout time = 4 minutes!!

In the video above Tonci ditches the weights and resistance exercises and instead applies the Tabata formula to his cardio workout on the spin bike. Basically this is another form of interval training when done on the bike, and as you can see the intensity of the hard 20 seconds needs to be high to be effective.

Traditional Tabata Training as mentioned earlier uses resistance exercises (weights) with the most effective being compound exercises such as squats. The use of Kettlebells is also very popular when performing a Tabata Workout.

Tabata Training should not be used as a daily workout rather scheduled in as a fortnightly or monthly addition to your program.