However, the tabata set up (20 seconds on 10 seconds off) can also be used with resistance training as well. No, it's not quite the same fat-burning cardio workout as a normal tabata workout, but it provides a great circuit style workout that can be a welcome change from your typical resistance training routine.
It is important to note that proper form is more important than the amount of weight you are lifting. When you do a weight workout based on time rather than number of reps, you typically have to go lighter with your weights to ensure good form.
Begin your workout with 10-minute warmup on treadmill and/or using dynamic movements to warm up the muscles. Some examples include: jumping jacks, leg swings, no weight lunges, no weight squats, butt kicks.
For this workout, do each exercise for 20 seconds followed by 10 seconds rest before moving to next exercise. After completing all 8 exercises, rest 1 minute then repeat 4-6 times. Each circuit is 5 minutes.
*Disclaimer: Although I am an ISSA Certified Fitness Trainer, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.