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How to do it: This routine is best done on flat terrain that has easy access to a staircase (you could swap the stairs for hills on a treadmill), and it incorporates a 4 minute Tabata segment that alternates between 20 seconds of all out effort and 10 seconds of recovery. Named after the Japanese researcher who first studied it, Tabata intervals can burn up to 15 calories a minute. Just make sure to listen to your body; you may have to work up to pushing this hard, but any extra effort during the 20 second sprints will increase your metabolism and amp up heart rate.

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