How quick and intense workouts can help you get fitter

Interesting article, with a good overview of HIIT and Tabata protocol, and also EPOC.

Moreover, some other variations are cited:

"It’s also worth noting that the Tabata protocol is not the only one. There’s also the Gibala protocol (60 seconds of work at 95% VO2max with 75 seconds of rest repeated for 8 to 12 cycles) and the Timmons protocol (three 2 minutes bursts of gentle pedalling on a stationary bike followed by 20 seconds of cycling at total effort).

There’s also the 4x4 12-minute per week workout which recently got some press and is worth reviewing."

Full article here:

http://io9.com/how-quick-and-intense-workouts-can-help-you-get-fitter-511887317