Don't have a lot of time? Increase Intensity

Today I only had a few minutes to work out, so I did my push ups and then did a tabata type workout. You can read about it here.
Tabata was developed by a Japanese Speed Skating coach. Obviously speed skaters have a very high aerobic capacity! He was able to push his athletes' hearts to 150% of their training zone heart rate. He found that 4 minutes of very very intense intervals was similar to those that performed an hour of steady state Cardiovascular exercise.
So what does this mean for me? Although I am not in the shape of a speed skater; I can still benefit from doing High intensity interval training.

My "tabata type" workout (I call it a tabata type workout because I am not able to measure my heart rate accurately and I know that I cannot workout at the intensity of a speed skater)

3 minutes warm-up 3.5-5.5 mph

repeat 8 times: treadmill at 10.1 mph (the max)
20 sec running
10 sec rest
for a total of 4 minutes

I actually had to work up to doing all 8 intervals! I am always gasping for breath.
2 minutes cool down 3.0 mph.