There are two exercises in each Tabata group. Perform each exercise for 20 seconds then rest for 10 seconds, repeat back and fourth for 8 rounds or 4 minutes. Rest for one minute before moving onto the next set of two exercises. Make sure you warm up for with 5 -10 minutes of light activity and follow the workout with a five minute cool down. The first exercise is a squat to squat jump. Start in a squat position with your feet a little wider than hip distance apart, your core engaged and weight in your heels.