If EyeBall C can run 165ft (55yards), pause at 20 seconds and repeat the 165ft 12 times(at full speed) he is super human and one of the greatest athletes in the history of the modern world. And I suppose that's uphill all 12 times? I would even like to see EC speed walk through something like that.
The Tabata protocol has been used for years by top athletes. It taxes the VO2 max , giving the ability to burn fat, even in a resting state. That's 20 seconds full out, a 10 second pause and back to the 20 second max effort. Usually 6 to 8 cycles tops, are done at full speed. Doesn't have to be sprints/running Can be squats, DL's, cleans, rope skipping, jumping jacks, rowing machines, etc. The method was first developed to be used on speed or spin bike, for Olympic athletes. Long bouts of cardio will tend to have a muscle wasting influence on the body. The Tabata protocol, and other interval systems, does not. Very well suited, and can work well, for BB'ers and lifters. Good Luck.