If you are trying to get fit but don’t have a lot of time to devote to working out, the Tabata protocol might just be the workout for you. Tabata is a 4-minute high intensity interval training (HIIT) workout named after Izumi Tabata, Ph.D. In his 1996 study, Tabata analysed the data of a group of athletes following a training protocol which involved a mix of 20 seconds of maximum effort followed by 10 seconds periods of rest for eight rounds. He compared their data with a similar group of athletes using steady state training, and he found that the first group of athletes had more measurable athletic gains, including anaerobic capacity benefits. But what are the benefits for us regular folks, you ask? A recent study found that Tabata burns an average of 13.5 calories per minute (several participants burned much more), making it one seriously efficient workout! “This particular style of interval training has profound effects even on short-term post-exercise metabolism," says study author Michele Olson, PhD., lead researcher at the Auburn University Montgomery Kinesiology laboratory. "It would take five times the amount of typical cardio exercise to shed the same number of calories you can in a 4-minute, all-out effort Tabata segment." Read on to see a 6-minute Tabata-inspired fat-blasting workout.