Tabatas

Tabata training is a method of developed in the mid-1990's by Izumi Tabata whereby he discovered that working at all-out intensity [originally using resistance cycling] for 20 seconds followed by 10 seconds rest for a total of 8 sets produced rather smashing results in terms of fat loss and cardiac benefit. So you can get a super intense workout in 4 minutes. You could do that in the time it takes a kettle to boil [given that the kettle takes at least 4 minutes to boil...maths]. 

So do each exercise for 20 seconds followed by 10 seconds rest [or you could vary that to 15 seconds on, 5 off]. Complete 8 total sets. The real challenge is to use the your 10 seconds rest efficiently to lower your heart rate and steady your breathing as well as sticking to only 10 seconds rest [especially for the last one or two sets!].

Here are some examples:

1. Burpees [some variations below]
1. Burpees with push up
2. 3 point burpees [one legged]
3. 2 point burpees [advanced, one arm and one leg]
2. Bastards [burpees with a push up and squat jump, aptly named]
3. Squats [variations below]
1. Prisoner squats [hands on behind head]
2. Y squat [hands in a Y above head]
3. Pistol squat [one legged squat]
4. Jump squat
4. Push ups [Plenty of variations!!!]
5. Roll-ups [begin standing, squat down and roll onto your back, roll back up to standing without using your hands]
6.  Mountain climbers
7. Jumping jacks
8. Shadow boxing
9. Kettlebells [many variations, here's a few to try]
1. Double handed swing
2. Single handed swing
3. Front squat
4. Clean and press
10. Lunge Complex [2 sets each for a total of 8 sets]
1. Front lunge
2. 45 degree lunge
3. Side lunge
4.  Back lunge 

As you can see by the examples above, you can get a serious workout by using your own bodyweight and being creative. You can increase the intensity by altering factors such as: exercises selected, speed of movement, intensity [weight/resistance used], number of reps, number of total circuits and total time of circuit.

Give Tabatas a try and get creative. Pow.