Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where
The first 8 intervals are pull-ups,
The second 8 are push-ups,
The third 8 intervals are sit-ups, and finally,
The last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals to comments.
A popular regimen based on a 1996 study uses 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).
In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.
Tabata I, Nishimura K, Kouzaki M, et al. (1996). "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max". Med Sci Sports Exerc 28 (10): 1327â€“30.
Check out when CrossFit published an article about it few years ago. Download Tabata CrossFit Journal November 2007 for more information.