Tabata is a high intensity interval training (HIIT) regimen consisting of sets of 20 seconds of full intensity aerobic workout followed by a shorter 10 seconds of rest, repeated 8 times. A session lasts 4 minutes. These Tabata sprints are at maximum effort, the kind of sprinting humans can only maintain for about 30 seconds at a time. This Jefit routine uses the 4 second audio cues to hit Tabata intervals. Extend your warm up and cool down as needed.