When I want a full body workout without thinking too much, I do a Tabata workout. Starting at the top with shoulders and hitting all the major muscle groups down to my calves.

Tabata training is a high-intensity interval training (HIIT) workout, featuring exercises that last four minutes. It was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Their research built the workout of 20 seconds work and 10 seconds rest for a total of eight rounds. They found this high-intensity interval training has more impact on both the aerobic and anaerobic systems.

You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too. Tabata workouts can also be done with running or on a spin bike, either speed or hills.

Tabata is great to get a quick workout in if you’re short on time, you need to switch up your routine, or you want to improve endurance and speed. Incorporate this type of workout into your fitness routine and produce results.

You can find timer apps or if you have Apple Music, search Tabata songs and let the song do the counting for you and keep you motivated.