That makes Tabata ideal for people who are short on time but want to get in a killer workout. Tabata can also help you improve your cardio endurance and your aerobic fitness, according to research.

Start by taking the stairs — not running, but on your own terms. Take a 4-minute workout on a stationary or real bicycle — thrice a day. Run in gentle spurts of 4 minutes—thrice a day. Try walking ...