Burn Fat, Build Stamina

May 1, 2006 (Press Release) -- The Tabata Protocol is not an action flick. It's a Japanese training technique, using basic body-weight exercises, that's been shown to improve aerobic and anaerobic fitness by as much as 28 percent in six weeks. Perform the first exercise below for 20 seconds, rest for 10 seconds, and repeat, continuing this back-and-forth sequence for four minutes. Rest for 60 to 90 seconds, then follow the same procedure with the other two exercises. Do this workout three days a week, with a day's rest between sessions.

Chinup


1. Hang from a chinup bar with an underhand grip (palms facing you), your elbows slightly bent.

2. Pull yourself up until your collarbones almost touch the bar. Pause, then lower yourself to the starting position.

Prisoner Squat


1. Stand with your feet slightly wider than shoulder-width apart and lace your fingers behind your head.

2. Keeping your elbows back, bend at the hips and knees to lower your body until your thighs are parallel to the floor. Press back up to the starting position and repeat. (If the basic prisoner squat is too easy for you, try this: At the bottom of the move, explode upward so your feet come off the floor a few inches. Land softly and sink into your next repetition.)

Pushup


1. Assume the classic pushup position, with your weight on your hands and the balls of your feet. Space your hands just wider than shoulder-width apart.

2. Keeping your back straight, bend your elbows to lower yourself to the floor. When your chest is just off the floor, push yourself back up to the starting position.

Source: http://health.msn.com/centers