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What Is Tabata?

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A research-proven type of high-intensity interval training, Tabata "builds endurance and strength in little time, thanks to repeated sessions of all-out effort broken up by short periods of rest," explains personal trainer David Levy, the founder of Fulcrum Fitness, a boot camp in Portland, Oregon. Here's how to incorporate the method into your workout.

1. Choose an exercise

  • Box jumps
  • Mountain climbers
  • Squat into overhead presses
  • Burpees
  • Jumping lunges

2. Plug it into this formula

  • [20 seconds all out + 10 seconds rest] × 8

3. Pick another exercise; repeat if you dare

  • Or pat yourself on the back for a butt-kicking 4-minute workout.