When it comes to making the most out of a quick workout, you need to hit it with some high-intensity interval training (aka HIIT) [1]. The Tabata Protocol [2] is a highly structured, quick, and efficient form of HIIT — each round is only four minutes long, divided into eight 20-second periods of work followed by 10 seconds of rest.

This workout comprises a short warmup, followed by two rounds of Tabata. To keep thing exciting, you get to alternate between exercises within each Tabata; this helps keep your muscles fresh so you can really go your max during the work intervals. We recommend using a SIT app [3] to keep track of your timing.

Full-Body Tabata

Equipment needed: None

Directions: After a quick 90-second warmup, alternate between 20 seconds of high-intensity work with 10 seconds of rest — alternating between the two exercises listed for each round — for eight work intervals, four minutes total. Take a one-minute rest between rounds of Tabata.

Warmup

• Jumping jack: 30 seconds
• Alternating side lunge: 30 seconds
• Fast feet: 30 seconds

Tabata 1:

• Burpee
• Side skater

Tabata 2:

• Knees and toes
• Twisted mountain climber

For detailed descriptions and images of each of these moves, keep reading.

Warmup: Jumping Jack

There's a reason gym teachers love this move (yeah, it makes us think of elementary school, too). It's a great way to raise your heart rate and warm up the sides of your body.

• Jump your legs out as you bring your hands overhead, then jump back to standing.
• Continue for 30 seconds.

Warmup: Alternating Side Lunge

Get a little deeper into your hips and legs with this side lunge.

• Start with your feet directly under your hips. Step your right foot wide to the side, coming into a lunge — your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
• Push into your right foot to return to standing, then lunge sideways to the left.
• Continue for 30 seconds.

Warmup: Fast Feet

Here's a fun way to challenge your coordination while getting your heart rate up.

• With your hands in loose fists at your chest, moving as quickly as possible, step your right foot out, then your left.
• Step your right foot in, then your left.
• Continue this pattern for 30 seconds.

Tabata 1: To-the-Floor Burpee

The burpee is a challenging full-body move, but you can do anything for 20 seconds. Yes, you can.

• Lower into a crouching squat with your hands on the floor.
• Jump your feet back, and gently lower your body all the way to the floor.
• With your knees on the floor, straighten your arms into a push-up.
• Jump your feet forward to your hands, and come into a squat.
• Do an explosive jump straight up, getting as much height as you can to complete one rep.
• Continue for 20 seconds, rest for 10, then move to side skaters.

Tabata 1: Side Skater

The side skater works the glute med, which stabilizes the pelvis to prevent too much side-to-side swaying when walking and running. All that swaying can hurt your low back and hips.

• Start in a small squat. Jump sideways to the right, landing on your right leg. Bring your left leg behind you, but don't let your left foot touch the floor. Keeping your chest up, deepen the bend in your right knee to work your glute muscles even more.
• Reverse direction by jumping to the left, leading with your left leg, allowing your arms to swing to the sides as you jump sideways, landing on your right foot.
• Alternate jumping side to side for 20 seconds, rest for 10, then return to burpees.

Tabata 2: Knees and Toes

Tone up those hard-to-work lower abs and get in some serious fat-burning cardio all in one fell swoop with this challenging (but fun!) move.

• Start with two high knees, bringing your right knee to your left hand, then your left knee to your right hand.
• Then rotate your right knee slightly outward to bring your right ankle to your left hand, then your left ankle to your right hand.
• Continue in this alternating pattern for 20 seconds, rest for 10, then transition to twisted mountain climbers.

Tabata 2: Twisted Mountain Climber

Work your abs and your shoulders with this mountain climber variation.

• Start in a traditional plank with shoulders over hands and weight on your toes.
• With your core engaged, twist to bring your right knee forward under your left elbow. Switch legs, bringing the left knee forward to the right knee.
• Continue the pattern for 20 seconds, rest for 10 seconds, then start your next round of knees and toes.