Tabata is the ultimate fitness trifecta. It’s fast. It’s fun. It’s effective. We’ve tweaked the standard structure a bit, turning each Tabata into a superset. Rather than doing one exercise for four minutes, you alternate between two complementary moves for a total of eight minutes. This modification gives your working muscles a bit more rest time between sets, which translates into better form for all your reps during each Tabata.
Jumping jacks: This classic calisthenic move gets the heart rate going; add in some cross jacks for variety.
Walkouts: This full-body move takes you slowly from standing, through plank, to a deep lunge stretch, and back to standing.
One-Minute Rest: Standing leg cradle
Squats with reach: Take your basic squat, lift your arms overhead, and you’ve increased the core strength needed for each rep.
Up-down planks: Move steadily and smoothly between plank and elbow plank, which works your arms and your core.
One-Minute Rest: Standing quad stretch (30 seconds each leg)
Alternating backward lunges: Step backward into a lunge and alternate legs with each rep.
Mountain climbers: Holding a plank position, move your legs like you’re running in place to work your arms and abs.
One-Minute Rest: Deep hip flexor stretch (30 seconds each side)
Alternating side lunges: Keep your chest high as you step wide to the side. Return to standing and repeat the lunge on the other side.
Bicycle crunches: Don’t blast through your reps of this classic ab exercise. Keep your shoulder blades off the ground and twist through your ribs to bring your elbow to your opposite knee.
Source: Pop Sugar