The Tabata squat is an intensive integration of the classic squat exercise into the form of the Tabata protocols. By performing the squat at full intensity for 20 seconds and then taking a 10 second break, you will push your entire body to the limit.
It is starting to gain a lot of steam behind it because of the CrossFit explosion. I am still on the fence about CrossFit in general. I love and respect what these athletes can do, but form is not exactly stressed with most CrossFit exercises and I have major issues with that. My feelingsof CrossFit aside, Tabata squats are becoming a staple of my leg days. Tabata squats are as much a cardiovascular exercise as it is a lifting exercise.
First and foremost, warm up thoroughly. As mentioned, this is also a cardiovascular exercise and is very strenuous. Warming up can help you avoid injury.
After your warm up, load a light weight (about 25-30 percent of your one-rep max (1RM). Go full steam ahead at full speed for 20 seconds, then rest for 10 seconds. Repeat this 8 times, which will make it a 4 minute exercise. Sounds easy, doesn’t it? Believe me, it is not. You will want to curl up in a fetal position after this one. But, like I said, I make this part of my leg day, so I still have a full workout ahead of me after this.
I love the Tabata squats with the front squat, but you can take the same workout with just about any type of squat.