The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
I do a lot of highintensity interval Tabatas on a stationary cycle three times a week and I do a 10-minute just 10 uh because it's efficient and I push my ass. I push myself really hard. It's a 20 seconds on 10 seconds off and it's 10 minutes
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Either 45 seconds on, 15 seconds off Or 20 seconds on, 10 seconds off
so Tabata is one that's used that's a 201 on 10sec off interval 20 seconds at the highest intensity you can do you're going all out and then you're resting for 10 seconds and that's repeated eight times for a total of a 4minute workout in some cases the Tabata protocol was repeated twice