If there is one High Intensity Interval Training (HIIT) protocol that is particularly popular, I would bet my money on it being the Tabata workout. This 4 minute blast of exercise can range from a short, simple, and highly effective session to a sadistic, puke-invoking workout.
The protocol originally started with Dr. Tabata working with cyclists using the following framework:
20 Seconds of very high effort
10 Seconds of easy effort/rest
Repeat 6-8 times
If you do the math, that's of total of 3-4 minutes. Don't let the short duration fool you however. If you choose the right exercises, 4 minutes will be more than enough to leave you winded or wiped out on the floor. The key is proper exercise selection. Below are a list of exercises that typically work well.
My challenge to you is to choose one of the above options and push yourself to the limit.
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!