The Tabata workout lasts only four minutes. The structure of the program is:
You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete eight sets. You can do pretty much any exercise you wish. You can do squats, pushups, rows, etc... Any exercise that works your large muscle groups is strongly recommended. Kettlebells work great too.
An example of a 20-minute Tabata workout looks like this:
Start with pushups. Do 20 seconds hard. Rest for 10 seconds and then back to pushups for 20 seconds. Once you completed eight sets of pushups, rest for one minute and then move on to squats and repeat the sequence of 20 seconds on 10 seconds off. Once you finish eight squats rest for one minute and then do rows. After rows, finish up with sit ups.
Tabata is great to get a quick workout in if you're short on time, need to switch up your routine, or need to improve endurance speed. Incorporate this type of workout into your fitness routine and produce results.