Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury.  Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below.  Perform each exercise in the warm-up for 45 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
Tabata is high intensity interval training method that specifically uses the intervals of 20 seconds and 10 seconds. The 20 second interval is used for high intensity effort, while the 10 second interval is for rest. In this Tabata workout, each set will be composed of two different exercises, and each exercise will be performed four times for 20 seconds of work and 10 seconds of rest. Each set will be four minutes long. Do them all or mix and match your favorites.

Equipment Needed: You will need a timer to keep track of the intervals. A mat is optional but suggested.

WARM-UP

TABATA 1 - CARDIO EXERCISES AND MODIFICATIONS
Each exercise should be performed four times for 20 seconds of work and 10 seconds of rest. Each set will be four minutes long. (use modification if needed)

TABATA 2 - UPPER BODY EXERCISES AND MODIFICATIONS
Each exercise should be performed four times for 20 seconds of work and 10 seconds of rest. Each set will be four minutes long. (use modification if needed)

TABATA 3 - LOWER BODY EXERCISES AND MODIFICATIONS
Each exercise should be performed four times for 20 seconds of work and 10 seconds of rest. Each set will be four minutes long. (use modification if needed)

TABATA 4 - ABS EXERCISES AND MODIFICATIONS
Each exercise should be performed four times for 20 seconds of work and 10 seconds of rest. Each set will be four minutes long. (use modification if needed)

COOL-DOWN
Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each.