First described by the Japanese scientist Izumi Tabata in 1996, the protocol consisted of eight, 20-second all-out exercise bouts followed by 10 seconds of rest for a total of 4 minutes of exercise. The study found that HIIT improved aerobic capacity to a similar degree as moderate-intensity continuous training, but also resulted in a 28% increase in anaerobic capacity. 
Music:
Jumpin' by Liberty X
Granite by Pendulum
Hypnotic by Sublime Summer
A Deeper Love by Aretha Franklin