Tabata - A few questions!

[God.in.my.corner]

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.

[expertboxing]

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.