Give us 15 minutes and we’ll give you a full-body workout that’ll make you feel like you’ve just done an hour in the gym. But the best part is that this Tabata workout from Next Fitness Star finalist Xoliswa Nkosi can be done anywhere, even in the tiniest of studio apartments. All you need is a timer – the one on your phone will do just fine.

A Tabata workout is the O.G. of high-intensity interval training. Ahead of his time, Japanese scientist Dr Izumi Tabata pioneered the now-famous Tabata protocol back in the nineties, but HIIT only really started taking off about ten years ago. He found that athletes doing super-intense bouts of cardio exercise for short periods of time, alternating with rest periods, got the same fitness gains as those doing steady-state cardio for longer. Nowadays, his formula is one of many variations of HIIT, but it’s still used by many fitness trainers around the world to get good results for time-strapped clients.

READ MORE: “I Tried HIIT Training For Three Months. Here’s What I Learnt.”

In traditional Tabata protocol you work as hard as you can for 20 seconds, rest for 10 seconds and repeat that formula eight times for a four-minute workout. It’s a great finisher for your treadmill run and also works well for tacking some cardio on to a strength workout. This workout uses that same Tabata timing to create a 15-minute workout that’ll torch fat and give you total-body toning.