“You can do anything for 20 seconds.” You might have heard that line in a workout class or on Daily Burn 365, when a trainer wants you to focus on an exercise, drive through the burn and push past what you think are your limits. Well, there’s a reason they want you to go short but hard. You only need to push at your max effort for 20 seconds to conquer a Tabata— a training technique founded by scientists back in the late 90s. Research still says this method improves your VO2 max and offers mega cardio benefits, not to it mention blasts calories fast.

Tabata workouts—a form of HIIT—specifically involve putting in 20 seconds of serious work, then resting for 10 seconds. You repeat this work-to-rest ratio for eight rounds. (Yes, that means you can get a solid workout in just four minutes.) Better yet, you can incorporate almost any exercise into a Tabata format (as long as you’re going at an intense effort), and you don’t need weights or a lot of space.

So, still thinking you have no time to squeeze in a workout? Put this total-body Tabata workout, courtesy of Daily Burn 365 trainer Prince Brathwaite, to the test today. You won’t even have to leave your living room.

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Your 8-Minute Total-Body Tabata Workout

Meet your new time-saving, body-burning, calorie-scorching workout. In true Tabata form, you’ll do the two exercises below for 20 seconds each, resting for 10 seconds in between. Repeat for eight rounds, alternating moves, so you hit a total of eight minutes. Do this whenever you can fit it in, and get ready to get fit.

RELATED: Design Your Own HIIT Workout with This Perfect Formula

RELATED: 3 Cardio Workouts Under 20 Minutes 

1. Ickey Shuffler

How to: Start standing with feet hip-width apart (a). Quickly drive your knees up to your chest as you move toward your right side. Pump your arms so opposite arm comes up with opposite leg (b). After three steps, pause for a second, then drive off your toes and take three steps in the other direction (c). Continue powering through for 20 seconds.

RELATED: 3 Fat-Blasting HIIT Workouts to Try Now

2. Squat + Crawl Out + Push-Up

How to: Start standing with feet hip-width apart (a). Push your hips back and drive your butt down to perform a squat (b). Without standing back up, place your hands on the ground and walk them forward so you hit a high plank (c). Perform a push-up, with your body in a straight line from shoulders to ankles (d). Walk your hands back in toward your feet, then stand up (e). Repeat.

In a Facebook post that’s gone viral, Elise Nguyen shared photos of what she says are second- and third-degree burns from applying essential oils to her wrists and neck before a hot yoga class—and then later, lying in a tanning bed.

“Over the next couple of days, I developed nasty blisters due to a chemical burn,” she wrote in the post, which has collected 35,000 comments and been shared more than 140,000 times. When she checked the label on the oil bottle, she discovered it carried a warning: “Turns out, there is a teeny tiny caution on the oil that states ‘stay out of sunlight or UV rays for up to 12 hours after application’ or something like that.”

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Nguyen went on to say that she doesn’t blame the company. “It was my own damn fault. But every yogi that I’ve talked to has no clue that this could have happened.” That’s what drove her to share her pictures: “[A]s the weather is getting nicer, I just want everyone to be aware of this. Please, please read the bottles of anything you put on your skin. I wouldn’t want this to happen to anyone else. It’s been hell.”

RELATED: 14 Essential Oil Remedies You Should Try

Nguyen likely had a phototoxic reaction to the oils, says Beverly Hills-based dermatologist Ava Shamban, MD, founder of the skin treatment center SKINxFIVE. A phototoxic reaction occurs when a product containing UV-sensitive compounds (known as psoralens) is used on the skin, and the skin is then exposed to UV light, she explained via email. “It’s very common, and it is possible to get second-degree burns that need medical attention.” (Dr. Shamban hasn’t treated Nguyen.)

If you do use an essential oil on any part of your body, be sure to check the packaging for warnings, Dr. Shamban advised—and also protect that body party from exposure to sunlight (with clothing, for example). If you do get burned, try over-the-counter cortisone cream, aloe vera, or a vitamin C serum to reduce inflammation, she said. Aspirin can also help alleviate pain and inflammation. If a blister forms, see a doctor.

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Essential oils aren’t the only culprits of phototoxic reactions, Dr. Shamban added. Lime juice can make your skin more sensitive to the sun too. “Be careful of beach tequila with lime shooters! It’s the most common cause of this phenomenon,” she said. (Here’s how to protect your skin while sipping margaritas in the sun.)

One more thing (and you know this): Avoid tanning beds at all costs. “[They are] the number one cause of premature aging and skin cancer,” says Dr. Shamban.

The Republican bill to repeal and replace Obamacare narrowly passed the House of Representatives on Thursday, advancing a plan that would gut health coverage for millions of Americans while delivering tax cuts to the rich.

The American Health Care Act, as the bill is called, had been tweaked in several ways since it was pulled from a House vote in March after failing to garner enough support. In making changes, Republican leaders tried to appease both hardline conservatives who thought the previous version was too much like Obamacare (aka, the Affordable Care Act or ACA) and moderates who worried about people losing coverage.

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But the nonpartisan Congressional Budget Office (CBO) has not yet scored the revised bill, so lawmakers voted without key projections on how the legislation would affect the number of insured, premium costs, the federal budget, and other measures. The last CBO score—delivered in response to the prior iteration of the bill—estimated that the legislation would increase the number of uninsured people overall by 24 million by 2026.

Proponents, including House Speaker Paul Ryan, say the bill will restore choice to consumers and lower premiums that spiraled out of control under Obamacare. But critics counter that the bill’s effects on premiums would vary greatly based on an individual’s situation, and that weakened consumer protections could ultimately hurt everyone, including those with employer coverage.

Generally speaking, younger, healthy people would likely see their premiums decline under the Obamacare replacement, while older and less healthy people would see them rise. Young people can continue to remain on their parents’ health insurance until age 26. Yet people will no longer be forced to pay a penalty if they go without health insurance for more than a short stretch—the bill does away with Obamacare’s “individual mandate,” but includes other incentives for people to maintain their coverage.

RELATED: 50 Health Issues That Count as a Pre-existing Condition

Here’s what you need to know about the bill, which continues next to the Senate. There, it faces new challenges and likely revisions before any vote. If it passes the Senate, President Donald Trump is expected to sign the bill into law.

1. Essential Health Benefits Could Disappear

Obamacare created a list of 10 essential health benefits that health plans must offer, including maternity care and mental health care, which were routinely excluded from pre-Obamacare policies on the individual market. The amended American Health Care Act would allow states to apply for a waiver to define their own essential health benefits starting in 2020. There are several concerns with this approach. One is that insurance carriers would likely decline to offer costly benefits if they’re not required to, Linda Blumberg and John Holahan of the Urban Institute write in a recent report…