I model my training after boxers because I think most pro-boxers have the best physique (except heavy weights). So typically, my Tabata workouts revolve around skipping rope, medicine balls and punching bags.
Try this straight up punching routine for the usual 20 seconds at maximum speed and 10 seconds rest for 8 rounds. Your body and your lungs will be burning towards the end. Enjoy!
Tips: We recommend anchoring your feet to avoid from slipping and swaying. Also, its a good idea to put a cushioned rest on your spine. Not only will it be more comfortable but getting that extra arch in your back will ensure you isolate the abdominals in their full range of motion. Ideally, you should use a Bosu Ball if you have one.