The latest scientific research has shown we don’t need to spend hours working out to get results. For our fitness challenge this month we are going to utilize High Intensity Interval Training (HIIT) called Tabata. The basis of Tabata Training is four minutes of intense interval training/circuit training. A good example is sprinting for 20 seconds and then walking for 10 seconds – Repeat 7 more times for a total of 8 sets (which equals approximately four minutes). no matter what the exercise you go hard for 20 seconds and then rest for 10 seconds for 8 repetitions. A study by Japanese scientist Dr. Izumi Tabata, who founded Tabata training, found that high intensity training improved VO2 max (or your maximal oxygen consumption) by about 14%, while anaerobic capacity improved by 28%. These effects will help you shed those extra pounds of fat, while also building lean muscle. He found that the four minute Tabata gave the same aerobic output, and better anaerobic output and better fat loss than a regular 40-minute standard gym workout. All of our workouts will take less than ten minutes and many will take less than five.But the trick is to give it your all for the short time you are working. if you have a smartphone, I recommend you download a tabata timer app. otherwise you need a stopwatch. Today the tabata is squats. Squat deep and fast while keeping proper form for 20 seconds, then rest fully for 10 seconds. repeat 7 more times for a total of 8 repetitions or 4 minutes total time. Put on your favorite song and go! PS. If I suggest a tabata that doesn’t work for you just pick an exercise that does and go hard. So for example if squats are too hard on your knees then do wall sits and keep knee at >90 degrees angle.