Tabata - A few questions!

Hi everyone, knew to the forum! Used to box when I was 15/16 had couple of amateur fights, 22 now and started again 4 months ago, had first white collar friday won but want to get back into amateur. Anyway I've been reading this forum and doing a bit of research on tabata training and I wondered if anyone could help. I get the idea of tabata but have a few questions I need clearing up.

I've done sprints this morning, 8, 20 seconds with 10 second rest in between. It was a killer, really enjoyed it, but is that it now for the day? (I will be doing my boxing training tomorrow, usually train 5/6 times a week, 3 times boxing, 3 cardio)

What other exercises except for sprints do you use with tabata? I know you can do weights but dont do much weights personally. Can you do it with say, press ups? Sit ups?

Any other input would be appreciated, thanks! Ryan.

P.S I should add im 6ft, 75kg, Southpaw.

That's it for the cardio with them. If you can do them and still have lots left, you may not be doing them correctly. They should make you hurt like hell to begin with. You can do plyometrics in a tabata protocol also, if you really want to push the lactic acid threshold, and work on explosiveness. I do most of mine with a series of say 8-10 exercises x 20s each 10s rest, but instead of just one set, take a 1 min break and go 3-4 sets. I would just try to mix it up, as in doing the run say the morning, and plyometrics later in the day. On off boxing days.

do punch-out drills on a heavy bag. If you are not gassed after 8 20/10 tabatas then you are not going 100%. And if you are in SUPER shape, try 25/10 or even 30/10 punch-out drills.

Tabata builds cardio & endurance. I have done it with running, push-ups, and fast-punching on the heavybag.

The focus is pure speed. 20 seconds on, 10 seconds off. Or 15 on, 15 off.

Or you can do 15 push-ups every 30 seconds. If you finish the 15 push-ups fast, you get more rest till the end of those 30 seconds.