Changes

==The Tabata Workout==

The Tabata workout is 8x (20 seconds maximum effort with 10 seconds recovery) for a four minute workout<ref>http://www.ncbi.nlm.nih.gov/pubmed/8897392</ref>. Before starting the Tabata it is important to warm up thoroughly as this work outs a lot of stress on the body. The 'maximum effort' nature of the Tabata intervals creates significant risk for injury. I would strongly suggest that you start doing the Tabata structure, but instead of doing the 20 seconds 'all out', do them as comfortably hard. Over the course of a few weeks, build up to doing them as fast as you can. Another alternative is to do the workout on a bike, riding out of the saddle to use similar muscles to running, but without the increased range of motion required by this level of intensity.

==The Little HIIT==