The problem with Tabata protocols is they really belong in a lab only – it’s way too structured and boring to do these on-off drills with such a tight and precise time frame. I’ve tried following some people on their blogs when they report they are going to start Tabata and usually it just tapers off.
The more natural thing to do is set a timer for five minutes and do the amount and type of work that seems natural to do in that time. Then, to create progression for getting stronger and more muscular, add more weight slowly but surely in every workout.
One thing that may help for recovery is just working one muscle group per five minute workout. This means you should be able to do between four and eight sets in that five minutes, which is usually enough to give a good workout for the one muscle group.
So to improve on Tabata and make it more realistic to sustain use the brief time period, four to five minutes, as a guide and work one muscle group most of the time per workout between three to five times a week.
