Build muscle in minutes

This program uses six Tabata-style workouts that trigger an anabolic explosion of all major muscle groups in just minutes. Tabata training emerged in 1996 from a study by Dr. Izumi Tabata: 7-8 rounds of 20-second efforts at 170% of VO2max with 10 seconds of rest between rounds. The four-minute workout proved more effective at increasing endurance than longer moderate-intensity cardio workouts.

The basic Tabata protocol can be intensified by including four full 4-minute rounds with one minute of rest between them – in 20 minutes, 240-360 calories are burned with a tremendous subsequent rise in energy expenditure. Each of the suggested workouts lasts four minutes, but they can be combined into one with one minute of rest between complexes.

20-second bursts are excellent for lifting weights. It is recommended to start with 50% of your usual weight (causing failure in a standard set of 10 reps) and only increase the load after getting accustomed. Repetitions should be explosive but controlled, without long pauses. The goal is to perform the maximum number of clean, technical reps within 20 seconds.

Each workout lasts four minutes and consists of four exercises. You get 20 seconds to perform one exercise, then 10 seconds of rest during the transition. A total of eight rounds are performed. A thorough warm-up is mandatory before the workout.