Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method is as follows:
• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds

- Designed by Izumi Tabata after he conducted scientific tests to determine which was more effective: straight high intensity workouts, or high intensity interval workouts.

A high-intensity interval training method developed to show 20 seconds is much much longer than 10 seconds.