This is a High Intensity Interwal Training called TABATA. In this format of workout the workout will be followed by a dynamic warm-up session which will help you to improve your Movements and prevent from injury. After dynamic warm-up there will be four to six circuits of eight high Intensity movements covering all fitness elements like cardio , push , Pull, lower body Strength, and core which will lead to 20-30 mnts session. This format is very efficient in time for those people who have less time for workout and very effective for cardiovascular health as Well as Body strength and there are very significant results in fat Loss also. Before doing this format of workout , you should have an optimum fitness level because in this format heart rate elevation is very high. So it is not recommended for heart patients. You should have enough space for workout of you are doing at your home.