You're probably asking yourself what body building technique could possibly do what  my cardio sessions do in 4 minutes. The answer is HIIT or high intensity interval training. HIIT can be performed a number of way in varying intervals but the a specific method of high intensity interval training named after Dr. Izume Tabata is the miracle subject of this post.

Dr Tabata found that a 20 second work cycle followed by a 10 second rest repeated for 8 sets total increased aerobic capacity of test subjects more effectively than a traditional hour of cardio traning. What's even more amazing is that anerobic capacity increased as well. What's it mean? As a body building technique you get cardio benefit and fast twitch muscle fiber gains.

The Tabata protocol as it has come to be known calls for all out, as much as you can do, exercise for 20 seconds followed by 10 seconds of rest. It may sound easy but the key is pushing your self as hard as you can. Because of this, Tabatas are seriously grueling. In fact,  when the olympic skaters that inspired the study started their interval regimen, even though they were in olympic level condition, most couldn’t finish 7 sets.

Try them. Start out with very light weight or body weight exercises. Choose exercises that work large muscle groups like squats, thrusters, kettlebell or dumbbell swings, etc. Once you get a feel for a workload you can handle adjust your weight so you can complete 8-12 reps per cycle. If you can complete 9 sets consider increasing your weight.

Start with few sets of warm up and after catching your breath and regaining your composure warm down as well. All said you should be done in 8-12 minutes. Tabata training is well worth the time

If you are beginning a workout program start very slowly and please consult a physician first. Advanced trainers have been known to double over panting and in some cases vomit after finishing Tababa intervals. Good luck and have fun!