Tabata

What is it?
Tabata is a type of intense interval training that increases both anaerobic and aerobic pathways at the same time.
The workout consists of
20 seconds of maximum effort work - 10 seconds rest - REPEAT up to 8 rounds. Total Workout time= Four minutes.
The Science:
The training program, developed by Dr. Izumi Tabata, increases a persons maximum aerobic capacity as well as anaerobic capacity. After 6 weeks of testing fit athletes as well as less conditioned athletes, Dr. Tabata found a 28% increase in anerobic capcity and 14% in their aerobic capacity (Vo2Max). The results stated above were compared to a group of athletes who performed the more traditional 60mins at 70% aerobic capacity. Those that trained a long low steady state only improved their aerobic capcity by 9.5% and 0% in anaerobic capacity.

Conclusion:
4minutes of Tabata interval training could do more to increase aerobic and anearobic capacity than an hour of endurance training. The Tabata workout is rare in that it benefits both endurance athletes and sprinters. Therefore Tabata is excellent for cyclists, runners (sprinters and marathoners), Olympic lifter, rowers, or the person looking to lose fat quickly.

Tabata can be done anywhere with almost any exercise....
start with squats, pushups and situps.

source: http://www.ncbi.nlm.nih.gov/pubmed/8897392?dopt=Abstract