Tabata is a specific type of high-intensity interval training. It’s just 4 minutes of exercise, and only includes one particular exercise.
You’ll pick your exercise and do it at full intensity for 20 seconds, then rest for 10 seconds. Do this for 8 rounds, and you’ve got 4 minutes.
You can add more exercises to round out the workout. For example, choosing 5 exercises means you’ll work out for 20 minutes in total.