Tabata is usually 20 seconds of high intensity exercise repeated 8 times with only 10 seconds rest in between or just enough time to get ready for the next exercise.
Warm up with light walking, gentle squats, or full body movements for 5 minutes.
Do some light stretches like toe touches, chest and back stretches for 3 minutes.
Start Tabata- Be sure to listen to your body and take breaks when you need to.
Cycle 1- High Knees
Cycle 2- Butt kicks
Cycle 3- Squats
Cycle 4- Lunges
Cycle 4- Leap side to side
Cycle 5- Push ups
Cycle 6- Star jumps
Cycle 7- Mountain climbers
Cycle 8- Crunches
Take 1 minute rest and repeat if you need a longer workout or cool down and stretch after for 5-10 minutes. Remember you can change the intensity by adding or removing the jump part of an exercise. (ex: star jumps can be made easier by taking out the jump and doing heel raises)