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So, with a summary of credentials out of the way, my latest edition of OnFitness detailed a highly effective style of workout that can literally be done in 3-4 minutes. Trust me, it's not for the faint of heart or the beginner, but you can apply the principles of the 4-minute workout to any cardio or weight-based routine to bust through any plateaus you're hitting in your workouts.
Basically, the 3-4-minute workout consists of 6-8 30-second intervals. You sprint for 20 seconds and recover for 10. If you're doing squats, then you squat fast and all-out for 20 seconds, then stop and rest for 10 seconds, then go all-out again for 20 seconds, then rest for 10. Do that 6-8 times and you're done. Don't think it'll work? In a study that compared people who did 60 minutes of steady-state exercise to people who employed the 3-4 minute workout (called Tabata training) over a 6-week period: The steady-state exercisers raised aerobic capacity 5%; the Tabata group raised aerobic capacity 7%. But anaerobic capacity was where the biggest difference was seen. The steady-state group saw no change in anaerobic capacity, while the Tabata group improved anaerobic capacity 28%.
I have not attempted the 4-minute workout, yet, but have started doing bike intervals where I sprint for 8 seconds and go slow for 12, sprint for 8, slow for 12. I've only been doing this for one week, but already saw a change on the scale, losing 2 pounds (I'd been stuck at the same weight for about a 6 weeks). My legs are also noticeably stronger and more toned. I've knocked 10 minutes off my normal bike workout, but the results are already better after just one week.
I just wanted to share this with any of you who sometimes need shorter, yet still effective workouts. I've been so pleased with my initial results that I think I am going to find ways to incorporate the "Tabata Principle" of intervals into my workouts even outside my bike exercise. And I think I'll start trying to build up to the 4-minute workout by doing 1 minute, then 1 1/2 minutes, then two minutes, and so on. I can just see the look on my husband's face as I head off to work out and then come out 4 minutes later sweating bullets and say, "All done!"
I am feeling much better and stronger and have pretty much stopped my workout regime for the last 7 months (i do walk my dog though on the weekends). I used to workout regularly. I'm going to start doing some yoga and then gradually add some 4 minute workouts. Thanks again for posting this! 
