Tabata is a very specific type of HIIT that was originally developed in 1996 by Dr. Izumi Tabata to try and improve the performance of the Japanese speed skating team.
One of the best things about Tabata is that it can be tailored to any fitness level. Remember you are working at YOUR maximum intensity level, which is not one-size-fits-all.
If gains are what you are after, lifting your max load for the 20-second duration will help build your strength and muscular endurance.
You can do a quick 4-minute Tabata warm-up or add it on as a finisher. You can stack Tabata for a solid 20-minute workout, resting for 30 seconds after every eight rounds.
Tabata one: Squats. Tabata two: Pushups on the knees or toes. Tabata three: Alternating forward lunges. Tabata four: Triceps dips on the floor or a chair.