Tabata squats is a great lower body workout. This exercise will isolate the quadriceps (thigh muscles) and will definitely work help you work up a sweat along the way.
Depending on your fitness level, you should aim to do 15 to 20 squats per 20 second interval. The goal here is to make sure that you maintain good form. Do not squat below the knee level so that you minimize risk of injury. If you have a Swiss ball, you can place it below your bum to ensure that you do squat below the knee level.
The “burpee” exercise is an excellent total body exercise for your Tabata workout. The movements are simple but since you are using all major muscle groups in this exercise you’re going to be feeling a very intense burn from the third set onwards.
If the going gets tough, you can skip the optional push up and jump. Generally speaking, doing 8 to 12 reps per 20 second interval in good form is great.
Begin from a standing position.
Drop your hand down towards your feet and jump both feet back away from your hands to a push up position. For added intensity, you can add a single push up after your get into the push up position.
Then, jump your feet back towards your hands and stand up back to your starting position. For added intensity, you can add a full jump as you stand up.
As with all the Tabata exercises, using a Gymboss interval timer will make it easy for you to keep track of time during the high-intensity sections and the rest times in between.