Yes, it is very efficient. Generally speaking, TABATA training will mainly include four movements, each of which is repeated twice to complete eight cycles. For beginners, these four movements can be selected from the basic movements of ordinary training. For example:

1, push-ups: completed within 20 seconds at the earliest. Generally speaking, it takes 8- 15 times to reach the standard of high-intensity training. If you can't do it at first, you can reduce the difficulty and change to kneeling push-ups.

2. Opening and closing jump: the most basic action of aerobic exercise? The opening jump can quickly increase the heart rate in a short time, so always remember to get it.

3. Touch your knees with your hands: put your hands at shoulder height and lift your feet in turn so that your knees touch your palms. This basic exercise can effectively train beginners' leg muscles.

4. Running with high legs in situ: This action is not difficult, but it is very effective for consuming calories. For girls with more thigh fat, this action can effectively reduce thigh fat.