Tabata intervals/protocol/method
A method of high-intensity interval training consisting of 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). It is named after Dr. Izumi Tabata, who pioneered studies of the method's efficiency in Japan.
Benefits vs. traditional long aerobic workouts include improvement of "both anaerobic and aerobic energy supplying systems significantly", and increased fat loss by increasing the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption.
Exercises can be pushups, squats, jumping rope, running, using a stationary bike etc.