15 "Mini Workout" Hacks That Torch Calories Faster Than a Long Gym Session

2. Tabata Training

For a truly intense, time-efficient blast, look no further than Tabata. Named after its Japanese creator, Dr. Izumi Tabata, this specific HIIT protocol is a 4-minute metabolic inferno. You'll perform 20 seconds of all-out, maximum effort (think squats, push-ups, or kettlebell swings) followed by just 10 seconds of rest, repeating this cycle eight times. Don't let the short duration fool you; Tabata is designed to rapidly boost both your aerobic and anaerobic capacity, delivering a full-body challenge that leaves you breathless but invigorated, maximizing calorie expenditure in record time.