I promised you in my last post I’d tell you how I use 
Tabata-style interval training at our weight loss retreat.

I must stress – do NOT try to dive right into this, because not only might you make yourself ill or even injure
yourself, you’re almost certain to put yourself off interval training forever!

Let’s recap how I do it:

    1. I exercise for just 4 minutes after my
warm up. That’s all Ineed to do all day, so I do have time no matter how busy I am and I can see it through to the end!

    2. I work as hard as I can for a short spurt, then rest.

    3. I repeat this 7 more times, giving a total workout of just 8 sets.

First, I pick my exercise. It can be almost anything . The only limit is that
treadmills dont work for this (they don’t respond fast enough to the speed-up and
slow-down signals). I  don’t do this more than twice a week.
Here are some examples of the exercisises I do:

   Body-weight squats
   Stationary cycle
   Rowing machine
   Elliptical training machine
   Sprinting/jogging (NOT on a treadmill!)
   Star-jumps
   Squat-thrusts
   Push-ups (as a last resort!)

And here’s how I do it:

    1. Choose a comfortable pace or resistance level, one that makes
me work, but not too hard. For 10 seconds I work as hard as I can at
this level and then slow right down to a comfortable pace for 20
seconds. Repeat this another 7 times.

    2. The second week, I do the same again, only work hard for 15
seconds and “coast” for 15.

    3. The third week, I do the same again, only work hard for 20
seconds and “coast” for 10.

    4. In subsequent weeks, I aim to increase the level of intensity for
the 20-second work periods a little EVERY week, until I am
working at FULL intensity by week 6.

    5. Every 8 weeks, I take a week off this.

Reading it now, you probably think this is too easy. I know it looks
it. But, believe me, it;s tough!