There are so many variations of fitness programs that can build strength and cardio fairly quickly, it is hard to cover all of them as a health and fitness writer.

There is one very interesting exercise regimen that can, if done properly, have amazing results. I would like to review Tabata, another form of HIIT or high intensity interval training. Tabata training, also called the Tabata regimen, came out of a study done in the mid-1990s by Professor Izumi Tabata. Tabata's study included two groups of athletes performing short bursts of both mid- and high-level intensity interval training. The primary aspect of the study was the athletes' VO2 max, so let's look at what VO2 max or maximal oxygen uptake is first.

VO2 max is one way an athlete, trainer or coach can establish the athlete's ability or capacity to perform a sustained aerobic exercise. VO2 max refers to the maximum amount of oxygen an individual uses during intense exercise. VO2 max is measured in milliliters of oxygen used in one minute per kilogram of body weight. Measuring VO2 max is considered the best indicator of an athlete's cardiovascular conditioning and aerobic endurance.

Getting back to Professor Izumi Tabata and his study - in the first group, the athletes trained at moderate levels of intensity at 70 percent of their VO2 max for five days a week for six weeks. The second group trained at a much higher level at 170 percent of their VO2 max for only four days in the same six-week period.

What the study showed was both groups had equally solid gains in their cardiovascular or aerobic systems. However, the second group - which worked at higher intensity interval training for fewer days over the six-week period - had significant increases to the muscular or anaerobic system. The results were good and in the world of fitness, most athletes would love fewer days of training with the added benefit of increased strength and muscular development.

With such solid results from the study, the Tabata workout was developed into a somewhat mainstream program. Interval training overall has long been shown to give quick and lasting foundational changes in a full body workout.

Since interval training has been a mainstay for coaches and athletic trainers for many years, it has become popular across most athlete training programs. With that said and understanding Tabata places a big emphasis on intensity, pushing your VO2 max to very high levels, it is extremely important to consider a few key health points before you go out and push yourself to the point of collapse.

First point to be made is interval training of any type is not one-size-fits-all. You must be healthy and somewhat in shape to get started. You may want to spend a few weeks building endurance and muscle tone in a slower more controlled traditional way. Most people who are not accustomed to working out need to know HIIT (high intensity interval training) is extremely demanding. Before starting any HIIT program, you should be able to exercise for at least 20 to 30 minutes at 70-85 percent of your estimated maximum heart rate without exhausting yourself. You should be sure to check with your doctor or at least get a physical and let your doctor know you are planning to kick up your fitness program. The second point before you get started is be sure you have the basics of stretching and good posture figured out so you can avoid injury.

Finally, start out slow, never over do it. Limit the amount of effort and duration of your HIIT training until you feel you can take it to the next level. Once you get a good feel for HIIT, you can increase your intensity over time as you build up endurance.

Tabata, like most high intensity interval training, works both your anaerobic and aerobic systems. The anaerobic aspect comes from short bursts with little rest in between exercise sets. In the case of actually doing a true Tabata workout, it only lasts four minutes but it will seem like 40 minutes by the time you're done.

Here is a good example of a structured Tabata regimen: Define a set of exercises like pushups, squats, sit-ups and burpees. Start your sets out working hard for 20 seconds. Rest for 10 seconds after each exercise set until you have completed eight sets of each exercise. You can pretty much choose any exercise you wish. You can also use dumbbells and or Kettlebells to work your large muscle groups.

Another great example that can be added to a Tabata workout would be sprinting up a hill for 6 to 8 seconds. The anaerobic aspect of a sprint also builds up your aerobic endurance since you are strengthening your VO2 max, which as mentioned above is the maximum amount of oxygen you can uptake during the exercise.

Starting a Tabata workout or adding other types of high intensity interval training will have an immediate positive impact on your fitness levels. These high intensity interval training methods will very quickly increase your physical conditioning, boost your metabolism, improve your endurance and improve your fat-burning capabilities.

There is one exercise you should always include into your Tabata regimen. The dreaded Burpee: Start standing, and then crouch to a low squat position with the hands on the floor. Then, kick feet back to a plank, then down into the bottom of a push-up. Push off the ground and quickly return to the squat position. Last step? Jump up as high as possible before squatting down again and jumping back into the next push-up.

Now talk to your doctor, set your fitness goals for 2015 and fire up your VO2 max by working Tabata into your program.

Judd Jones is a director for the Hagadone Corporation.