Tabata training is based on high intensity interval training. The structure of the program is as follows: 20 seconds of high intensity exercise – 10 seconds of recovery (repeat 8 times). Each exercise in a Tabata workout lasts only four minutes, but this is probably one of the four longest minutes of your life. Many exercises and types of equipment can be incorporated into this training method: push-ups, lifts, squats, exercises with elastic / resistance bands, dumbbells, etc. Classes include several plyometric movements such as jumps and rebounds.