The Tabata protocol is an extremely high-intensity training method that produces results very quickly. A Tabata workout or sequence is an interval training cycle of 20 seconds of exercise performed at maximum intensity followed by 10 seconds of rest, repeated eight times for a total of four minutes.
The Burning Edge: A study conducted at the National Institute of Fitness and Sports (Japan) found that subjects who performed Tabata five days a week for six weeks improved their maximum aerobic capacities (a measure of the highest amount of oxygen consumed during maximal exercise) by 14% and anaerobic capacities (a measure of maximum output over a short period) by 28%. In a nutshell, the extremely short rest periods of Tabata force your body to move between energy systems, producing vast amounts of lactic acid and growth hormone that push your body into accelerated fat-burning mode for hours postworkout.
Burn 500 in: 26 minutes
TIP: To reach your goal of burning 500 calories, perform four separate Tabata intervals, each four minutes in length. Include a five-minute warm-up and cool-down.