A four-minute workout sounds too good to be true, but Tabata intervals will give you plenty of bang (exercise) for your buck (time). Tabata, a type of high-intensity interval training (HIIT), is based on the ratio of 20 seconds work: 10 seconds rest. You can apply Tabata timing to pretty much any exercise, from bodyweight exercises like squats and push-ups, to barbell presses or sprints. Each interval is repeated between six and eight times, adding up to four minutes of work per move. So why the 20/10 split? This specific time scale increases strength and endurance by forcing aerobic and anaerobic pathways to work at maximum capacity.

Do it Today: Boost endurance and strength with four-minute Tabata intervals.

Ready, Set, Go!

Can’t get enough of intervals? Check out the complete guide to interval training.

Forward, March

Ready for a new challenge? Try a boot camp fitness class that incorporates intervals, cardio, and plenty of bodyweight exercises.