One set of:
Bottom-to-bottom tabata squats.
source: part of a crossfit workout
works: balance, endurance, legs
my effort: 7
This "workout" was kind of an afterthought at the end of my day. I hadn't been planning on doing anything, but wanted to perform at least a few minutes of exercise, as I find this helps my body feel good on a day-to-day basis.
The tabata component is the same as any tabata exercise: 20 seconds of work followed by 10 seconds of rest over four minutes.
The squat is an air squat (i.e. no weight).
The only unique aspect to this workout is that the "rest" is taken in the squatting position. In other words, 20 seconds of air squats are followed by 10 seconds of a held squat position, for a total of four minutes. This gives the body time to recover aerobically, while forcing the muscles to continue to work. It's not easy, but you can do anything for four minutes...right?