Tabata Protocol (20/10 x 8)

Developed by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, this protocol of 20 seconds all-out effort followed by 10 seconds rest for 8 rounds takes just 4 minutes yet improved both aerobic and anaerobic capacity in the landmark 1996 study. It remains the most time-efficient HIIT format ever validated.