Tabata is one of the most efficient ways of completing HIIT (high intensity interval training).
The entire cardio session can be completed in between 8-14 minutes depending on the length of your warm-up and cooldown.
We will discuss an 8 minute variation that I like to use when time is limited. The best cardio equipment that I find for Tabata is a Stationery Bike.
First you start with a 2 minute warm-up, ramping up the intensity as the time progresses. For the following 4 minutes, you complete a 20 second all out sprint at your highest possible intensity. This is followed by a 10 second cool-down. The 20 second high intensity followed by 10 second cool-down is repeated for the remaining 3 minutes and 30 seconds. The final 2 minutes are a cool-down.