Tabata is a high-intensity interval training workout that consists of 8 rounds of 20 seconds of intense exercise followed by 10 seconds of rest. It takes only 4 minutes to complete a full Tabata session. Tabata is effective for fat burning as it raises metabolism and heart rate, keeping them elevated even after the workout. It is also beneficial for muscle retention and athlete conditioning as it places stress on muscle tissue and increases stamina through high-intensity intervals in a short period of time.