Tabata interval benefits

It takes only a short period of time (about 4 minutes)
You can do it at home without any fitness equipment
The increase in VO2Max
Increased metabolism - > Fat burn


the negative side of Tabata training that it is much more demanding than normal cardio. It takes only four minutes, but the four minutes are a real pain in the ass.


Some studies about the effectiveness of tabata and other interval training similar to tabata : 


Studies by Tabata, Tremblay and others have explored the effectiveness of this method compared to traditional endurance training methods. A study by Gibala et al. demonstrated 2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits.


According to a study by King, HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO₂ max) more effectively than doing only traditional, long aerobic workouts.
(source wikipedia) 
(hiit = one form of interval training usually done by running)