3) What are the best exercises to practice TABATA c. Front squat

c.    Front squat

This is probably one of the best exercises. If you don’t know how to squat, you should first train the regular technique and to have some experience. I would recommend between 4-6 sessions of squats, including some front squat. Ideally, a certified coach / fitness instructor can teach you the proper movement.

Perform with a rack, so you can drop the bar for your 10s rest.

Alternatively, perform a regular back squat (with bar behind the neck) with a smith machine or a rack.

But a “air squat”, ie just with your body weight, is largely enough! Especially if the squat is a movement you don’t master perfectly yet, you’ll get a perfect conditioning and preparation for front squat doing air squat. Trying to perform 15-20 repetitions for each of the 8 intervals of the Tabata.

IOne important parameter to estimate is the weight to carry during the exercise for Tabata. As a rule of thumb, you should start with something less than 40% of your maximum. For instance, if you can make one repetition with 80 kgs for a front squat, try to perform the Tabata with something between 25-35 kgs.

You can start! As for sprinting and treadmill, use a watch, MP3, or partner to follow the 20s/10s rhythm. Especially during the last repetitions, you will be so exhausted that you will hardly remember which repetition you are doing!