We have done some of this training in a kickboxing class I take.
So I wanted to learn what I could about it. So far.. Im lovin it!!
The basis of Tabata Training is 4 minutes of intense interval training/circuit training.
The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.
4 minutes of pain to gain!!
How effective can just 4 minutes of exercise be? ... Very. You will be amazed at how intense the four minutes of exercise will feel. The intervals tax both your aerobic and anaerobic energy systems. To be clear, this isn't "eight sets of eight," although the goal of doing eight reps in each of the 20-second clusters is about right. Instead it's "as many reps as I can get in" during the twenty seconds, followed by ten seconds rest.
Note the 10-second rest periods in the Tabata workout are important, both physically and mentally. Not only do they allow partial recovery, they also provide psychological relief. Switching back and forth from work to rest makes the workout go quickly. Plus, it allows you to train at a higher level of intensity, which what intervals are all about.
Info Source- Ezinearticles.com
heres a great example!!
found this gal on YOU TUBE... she has a few more as well. Give it a try. You'll love it!!