What Is Tabata?

A research-proven type of high-intensity interval training, Tabata "builds endurance and strength in little time, thanks to repeated sessions of all-out effort broken up by short periods of rest," explains personal trainer David Levy, the founder of Fulcrum Fitness, a boot camp in Portland, Oregon. Here's how to incorporate the method into your workout.
1. Choose an exercise
Box jumps
Mountain climbers
Squat into overhead presses
Burpees
Jumping lunges
2. Plug it into this formula
[20 seconds all out + 10 seconds rest] × 8
3. Pick another exercise; repeat if you dare
Or pat yourself on the back for a butt-kicking 4-minute workout.