Does the tabata protocol workout work? im 5'3 and i weigh 211.

Tabata = HIIT: Tabata is one method of high intensity interval training. It has some science behind it. Check out http://healthland.Time.Com/2012/09/04/we-tried-this-fast-and-furious-tabata/ & http://www.Menshealth.Com/deltafit/unbelievable-4-minute-cardio-workout. But to get benefit as demonstrated in studies, you have to push yourself until ready to pass out or puke. Obviously you'll need to build up to that.