Tabata routine is one form of (HIIT)This four minutes routine consists of 20 seconds of total intense training, followed by 10 seconds of rest, followed by 20 seconds of intense training, and so on, until all four minutes are finished.

High-intensity interval training (HIIT) alternates short bursts of challenging effort with brief recovery periods. This pattern keeps your heart rate elevated and makes your workout more effective in less time.

A HIIT session includes a warm-up, fast intervals, active rest, and a cool-down. You can apply HIIT to walking, cycling, strength training, or most cardio exercises by increasing speed, incline, or resistance.

Benefits of HIIT
- Improves heart and lung fitness
- Burns more calories in less time
- Boosts metabolism and mitochondrial function
- Builds and preserves muscle, including fast-twitch fibers
- Helps maintain strength and mobility as you age

For example, if you're used to walking for 30 minutes, try walking at your normal pace for five minutes, then walk as fast as you can or jog for one minute. Afterward, return to your usual pace for three minutes. Repeat this cycle several times.
https://www.health.harvard.edu/exercise-and-fitness/hiit-workouts-for-older-adults-a-guide-to-safe-and-effective-high-intensity-interval-training