Tabata may sound strange but it is actually An aerobic interval training technique.
Interval training methods known as (high-intensity intermittent exercise) are well known for improving fitness.
In an interval training session, high-intensity periods of work are matched with rest intervals. In this way a person can cover more distance at a high intensity than they could if they worked continuously. Because interval training is intense, it is a great method for improving both aerobic and anaerobic fitness.
The routine
Warm up: Ten minutes easy skipping, shadow boxing or jogging on the spot.
Work period: Stop, squat down until your thighs are level with the floor, then explode upwards, landing lightly. Repeat for 20 seconds.
Recovery period: Skip/box/jog for 10 seconds.
Repeat eight times. As your fitness increases, aim to jump higher or perform more jumps in the time you've got. Good luck!