Once you know how to do a Tabata workout, there’s never a reason to say you don’t have time to exercise. Of course, given everything else going on in the world it can feel like we’re like we’re better equipped than ever to duck workouts right now. The pandemic means it’s better for me to stay inside. It’s too hot out there. I’m swamped with Zoom calls. I’ve got protesting to do! Well, here’s the thing: You can get in some great fitness in a very short amount of time, safely from the comfort of your own home, and immediately be in a better headspace to tackle your inbox, thanks to this intense four minute workout.

Tabata is a form of high intensity interval training (HIIT), a proven way to improve both athletic performance and overall cardiovascular health, that was developed by Izumi Tabata, Ph.D. and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Simply put, the Tabata technique involves working out hard for 20 seconds, resting for 10 seconds, and repeating that for seven or eight more rounds. It’s four total minutes of intense fitness that, when done regularly, can have a similar impact of 60 minutes of moderate exercise.

That’s what the research tells us, at least: In Dr. Tabata’s original study, he split up test subjects into two groups, both of which would execute five days of cycling workouts over the course of six weeks: The first group would cruise though through 60-minute moderate intensity effort, while the second group did the 4-minute Tabata only, pushing as hard as possible during the “on” intervals. He found that the Tabata protocol led to significant improvements in both moderate steady state and top-end power over a 6-week period, while the moderate-intensity group saw lesser gains.

“Tabata protocols have been a part of many coaches’ fitness arsenal for efficiency and effectiveness for some time now,” says Todd Anderson, a Tier X coach in Equinox (that’s the gym’s highest level of certification). “The bottom line is you can get more done in a significantly shorter amount of time, and who doesn’t want that?”

Arguably the most fun part of a Tabata workout is how flexible and simple it can be. You could start literally with one exercise, and do this movement throughout the entire four minutes. Or, you could get fancy and cycle through multiple exercises. It can be cardio-driven or all about strength. Jumping jacks or high knees will get your heart rate up; push-ups will get your biceps pumped. The one thing you can’t do is slack off—you’ve got to be truly going as hard as you can for those 20 seconds.

Got four minutes blocked off? Try cycling through this progression twice.

Push-upStart in a high plank position with shoulders directly over wrists. Keeping elbows close to the ribs, lower down into the bottom of a push-up position. Press back through the palms to return to start.

Kettlebell swingWith the kettlebell on the floor in front of you and legs in a wide stance, grab the bell by the handle with both hands. Hinge at the hips, bringing the kettlebell back and between your legs. Keeping your core engaged, forcefully propel the kettlebell forward by thrusting your hips forward and contracting your glutes. The kettlebell should swing to chest height before you let gravity take over, bringing it back between your legs for one rep. Proceed onto the next rep in one continuous motion.

Bodyweight squatStand tall with feet spread shoulder-width apart. Push your hips back, bend your knees, and lower your body until your upper thighs are parallel to the floor (or as low as you can comfortably go). Pause, and then return to start.

Side kick throughStart in tabletop position, hips stacked over knees and shoulders over wrists. Lift your knees one inch of the ground. Putting your weight into your left hand, pick up your left foot and kick it through toward your right side until it is parallel to the ground, bringing your right elbow back and pivoting on your right foot so that your chest has completely rotated outward. Return to start; repeat on the opposite side.

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