I have my college athletes train with the Tabata Protocol 3x per week. Standard workouts look like this:
-warmup 5-10 minutes;
-non-resisted, high intensity interval training (Tabata), including 3 sets of three different jumping exercises (nine sets total);
-five minute rest;
-upper body strength training, including 5 midsection exercises and 5 upper body exercises: one set each of 8-12 reps to failure;
-rest five minutes;
-resisted Tabata Protocol, including deep lunges with dumbells in each hand hanging at the side. On the way up, press the dumbells, lowering as the next lunge occurs. Each workout is alternated between the lunge/press and the lunge/front shoulder raise.
Once again, we do this three times per week...and the college athletes are women (except for me, and I do everything they do)
We have seen incredible results in fat loss, endurance and vertical jump increases.