There are many types of Tabata training programs floating around the internet but many do not depict a real Tabata protocol. First, you need to be warmed up thoroughly before you begin. The workout should be designed to be a high intensity session. Meaning, you should not be able to carry on a conversation while working out. Also, if you feel great after the workout you did it wrong. This particular Tabata session requires an 4-minute warm-up and cool-down. The workout itself is brief - only 4-minutes - but you should be breathing hard post workout. The session includes 8 exercises (not including cardio) that will take about 20-seconds to complete coupled with a brief 10-second rest. This is repeated 8x for a total of 4-minutes. Cool down by walking for 4-minutes when done. You can use whatever equipment is available to warm-up & cool-down. I suggested rowing and jumping rope to start you off. Total workout time should be about 30 minutes. Program Design All sets require 15 repetitions which should equate to about 20-seconds of work followed by a brief 10-second rest. Repeat this sequence 8 times. The goal is to try to maintain this 2:1 work-to-rest ratio during the workout. Note - the last exercise, Kettlebell Swing, is repeated twice in order to work right then left sides of the body. Warm-up Row for 3-minutes followed by jumping rope for an additional 1-minute. If this type of equipment is not available then use whatever you have. You could also do a short, easy jog, to warm-up. Cool-down Walk for about 4-minutes at a slow comfortable speed in order to bring down your HR. Heart Rate Recovery Record your heart rate (HR) immediately after the last exercise. Then take a HR reading again 1-minute post exercise. The faster your HR drops below 100 beats per minute the better. A fast HR recovery following exercise is indicative of good cardiovascular health. If it takes a few minutes or more for this to happen, it’s your bodies way of telling you that you need to do more consistent aerobic exercise each week. Stay Strong, Michael Wood, CSCS Jefit Coach