The Tabata Torcher

Dec 12 / Build Muscle

Most guys abandon the pushup for the bench press sometime in high school. But the old-school move can be a muscle-blasting, calorie-igniting challenge when done using the Tabata Protocol. Here's how the fast-and-furious Japanese training technique works: Perform a basic body-weight exercise like the pushup for 20 seconds, rest for 10 seconds, and repeat, continuing for 8 rounds. Sure, it's just four minutes of work, but if you go hard, you'll blast out tons of reps, speed up your metabolism, and work every muscle in your body, says Todd Durkin, C.S.C.S., author of In fact, the Tabata Protocol has been shown to improve aerobic and anaerobic fitness by as much as 28 percent in just 6 weeks. (Need more proof tabata actually works? Check out

Want to give it a shot? Watch the video below to see how to perform the challenge. When Durkin tried it, he completed 72 pushups in 8 rounds.  What was your score? Let us know in the comments below.

Want a better way to do pushups? Follow these