If you didn't catch my first 2 EQUIPMENT FREE Tabatas, you can find them here! I designed those 2 and the ones below, as 4 minute HIIT routine that can be done after warming up, before your usual workout, OR as a finisher at the end of your workout. The way the original Tabata was designed, elite athletes had already warmed up and done 20 or so minutes of cardio before completing the 4 minute high intensity interval drills, cycle sprinting for 20 seconds on, 10 seconds off. So with these below (just as with the equipment free Tabatas), warm up, stretch and get going! Whether you do these towards the beginning of your workout, or as a finisher at the end, the idea is to work AS HARD AS YOU POSSIBLY CAN, for those 20 seconds. As I mentioned before, one of the reasons I love about Tabata workouts, is that it IS ONLY 20 seconds of work at a time! Not everyone can give 110% for 45-60 seconds of work with then rest for only a 10 seconds. Here, you will work to your max effort for 20 seconds on, 10 seconds off for 8 rounds total. I chose two different types. One I use dumbbells for both exercises, with only 2 exercises repeated for the 8 rounds total. For the second Tabata, I chose 4 different exercises, to be repeated twice, for a total of 8 rounds. The choices are limitless for this type of Tabata/4 minute HIIT work. HERE WE GO!