This is a 3-day, short conditioning routine designed to elevate your heart rate. The goal is to improve aerobic work capacity through short, intense, bouts of exercise. Each set last only 20-seconds followed by 10-seconds of recovery. This format is repeated for 8 rounds. This 5-minute total workout is preceded by some form of cardio for 3-5 minutes followed by a cool-down using a similar frame. Tabata Protocol was originally designed to include 20-seconds of ALL-OUT work followed by 10-seconds of rest and repeated x 8 rounds. There is plenty of research touting the numerous health benefits using this form of micro-exercise with athletes and non-athletes as well. Use this cardio conditioning program on the off strength training days. You also have the option of using this prior to your strength workout as a warm-up. WORKOUT SCHEDULE Monday: 10 exercises, 16-minute session using mountain climber/push-ups as your exercises. Wednesday: 10 exercises, 12-minute session using prisoner squats/ plank with side kick as your exercises. Friday: 10 exercises. 16-minute session using box side-to-side/air bike (core) as your exercises. Stay Strong Together, MICHAEL WOOD, CSCS Jefit