You’re about to learn a well-guarded Japanese weight loss secret.
OK, it’s not exactly secret or well guarded. And I guess the only thing Japanese about it is the guy who first did the research on this particular exercise protocol.
It’s often referred to as the Tabata protocol—named after the Japanese researcher. In Circular Strength Training® we usually refer to it as 20/10s.
It consists of doing 20 seconds of work followed by 10 seconds of rest and then starting over. If you’ve never done this before, it’s harder than it sounds. Without fail, when I do these with a new client I hear some variation on, “geeze, 10 seconds is really short!”
Sadly, most people never go beyond using 20/10s with conventional exercises like biking or running. But there’s a whole world of bodyweight options to explore that work perfectly with this protocol.
One of my favorites is the CST SwingSplit, first introduced in Scott Sonnon’s Body-Flow DVDs. You can see a quick clip of these below from my workout this afternoon.
So here they are. Try this for 8 times 20 seconds work / 10 seconds rest.