Get hardcore with Tabata method

Imagine walking into the gym at 4:30 p.m stretching for a minute and walking out at 4:45, utterly exhausted but having completed a four minute workout for tone, fat-loss, cardiovascular health and lean muscle development.

Named after Japanese researcher Izumi Tabata, the Tabata method consists of eight 20 second intervals of non-stop repetitions of a single exercise, followed by 10 seconds of rest.

For example, if you were squatting you'd perform as many squats as you could for 20 seconds, rest for 10 seconds and repeat. After four minutes feel free to leave.

Try to get at least eight repetitions in each interval. Granted, during the final 20 second "sets," you'll be exhausted, and probably won't hit your mark. Try to pick a weight that allows you to get at least two to three repetitions in every interval, including your final ones.

Since you won't be changing the weight your initial intervals will be relatively easy. Yet the last minute will be anything but a cakewalk.

One of the keys to the Tabata method is clock-watching. Ten seconds means 10 seconds, not 15 and not 30.

Some people suggest keeping your hands on the barbell during the entire rest period. Either way keep the talking to a minimum and try to rest for exactly 10 seconds.

In general, the Tabata method is best done with compound movements such as the front-squat or squat-and-press. That way the efficiency of your workouts will increase even further, as you're able to target a slew of body parts in a limited amount of time.

You don't have to perform compound movements to make gains. You could use barbell curls for biceps, lateral raises for your shoulders or barbell bench presses for chest.

In fact, performing weighted exercises isn't even necessary. The Tabata method works great with old-fashioned pull-ups, push-ups and crunches. In that case, you don't even have to leave the house to get your workout.

As a final word of advice, don't use the Tabata method more than twice a week for a single muscle group. Too much Tabata is never good.

So get into the gym a few minutes a week and see if you become leaner, fitter and stronger. As you walk out four minutes later, thank Mr. Izumi Tabata for a supremely enjoyable experience.

- Daniel Hanna is a columnist for The Red & Black.
Originally published in the Red & Black 2/20/07