Tabata- 20 secs work with 10 secs rest X 8
Pull ups 44
Toes to bar 40
Push ups 94
Air squats 130
Studies have shown that when athletes perform tabata intervals, they increase both aerobic (endurance) and anaerobic (short bursts of energy) capacities more than any other type of cardio. Tabata intervals can be used as a fat burning method and can also improve performance in most aerobic and anaerobic sports.
One tabata interval is only going to last four minutes. Trust me, it is going to be the longest four minutes of your life. When you try this, pick a couple of exercises and use lighter weight or body weight only.
Remember, in order to get the best results you have to push yourself. Go for the highest reps possible in 20 secs and then rest for ten. When the 10 sec rest is up get right back to work and have fun. Helps to have some sort of timer handy.
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