Four exercises, each run as a full eight-round Tabata block, with a minute of rest between blocks. About twenty minutes of work for a full-body session that needs no equipment.
| Warm-up | 60s |
|---|---|
| Work | 20s |
| Rest | 10s |
| Rounds | 8 |
| Exercises | 4 |
| Rest between exercises | 60s |
| Total time | 19:30 |
One Tabata block is four minutes of near-maximum effort, so four of them back to back is more than most people can hold. The minute between blocks is what makes the session survivable: it lets your heart rate come down far enough that the next block is still done at intensity rather than jogged through.
People who already know the four-minute protocol and want a whole session built from it. Comfortable bodyweight squats and push-ups are the entry price.