Japanorama

The Tabata Protocal is a Japanese training technique using body weight exercises that has been proven to improve fitness levels. Essentially, it is interval training with body weight exercises.

Exercises that are used in the Tabata Protocal are Pullups, Prisoner Squats and Pressups. Here's how to do it:

Perform underhand grip Pullups for 30 seconds, rest for 10 seconds and then change to overhand grip and repeat. Perform this series of exercises for 4 minutes in total. Rest for 90 seconds and then progress to the next exercise.

Perform Prisoner Squats (slow squats with your hands behind your head) for 30 seconds, rest for 10 seconds and then repeat. Do this for 4 minutes in total. Rest for 90 seconds and then progress to the next exercise.

Perform alternating Normal, Wide and Close grip Pressups for 30 seconds each, with a 10 second rest period in between sets. Do this for 4 minutes in total.

After doing all exercises, finish with a small cool down and stretching period to avoid injury.

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