Sorry to say but Emmortal's post can be a little misleading. The Tabata protocol (Dr. Tabata..NIFS-Tokyo) is similar to HIIT (High Intensity Interval Training) but more concentrated. Like HIIT, it is a form of interval training but in shorter, all out burst of performance. Do 20 seconds followed by a pause of 10 seconds and than repeat the 20 second all out effort again, etc, etc, etc,. Probably doing between 6 to 8 total cycle of max effort and rest. If taking a warm-up than do it slow and controlled for a very short period. Nothing too demanding, which is a mistake a lot of trainee's do. If doing a cool down, than follow the same method as the warm-up. Usually twice to three times a week should be the average time invested in this style program.
Montaque is closer to the true method. The Tabata protocol was developed for increasing endurance and strength (stamina) during the same training period. The focus being on prime Olympic athlete's. This method can increase personal endurance greatly and also place the trainee in a superior fat burning zone up to 24 hours after the selective Tabata workout. You are still burning fat, even at rest. Suggested are that this is a much more affective fat wasting/burning method than longer endurance type exercises(cardio). The longer endurance style workouts can tend to also call upon the muscle tissue it's self as a source of energy (after an extended period of the workout), which any BB'er would like to avoid at all cost.
T-nation.com had a recent article last week, or the week before, explaining how to apply the Tabata protocol. There is an excellent book(s) by Clarence Bass (forget the name..it's at my gym somewhere in the back room among a stack of training books) which explains interval training (in all forms..including the Tabata method) in greater detail. And also a prime focus on diet for keeping muscle and losing fat. Might also do a general search on the internet. Good Luck.
Side Bar: Be advised that this type of program will need a little period of breaking in at first. Can test one's limited stamina at first.