Tabata something else with a twist

For beginners, or for indoor training, this session is a good balance between Tabata style, HIIT and body weight workout. Some exercises like push-ups are not intense enough to push your VO2max to the 170% level required for Tabata, but it's still an efficient routine.

There are 4 repetitions of Tabata, with 8 rounds of 20 seconds of work-out with 10s rest as usual. In between repetitions of Tabata, you can take 1mn rest (and drink, wipe your sweat etc...)
Repetition 1:
Round 1A : 20s of push-up, 10s rest, 20s of pull-ups,10s rest, 20s of air squat, 10s rest, 20s abs, 10s rest and go to Round 1B
Round 1B : 20s of push-up, 10s rest, 20s of pull-ups,10s rest, 20s of air squat, 10s rest, 20s abs, 10s rest and then go to Rest 1
Rest 1: take 1 minute maximum for rest and then start Round 2A:
Round 2A : same as Round 1A
Round 2B:same as Round 1B
Rest 2: take 1 minute maximum for rest and then start Round 3A:
Round 3A : same as Round 1A
Round 3B:same as Round 1B
Rest 3: take 1 minute maximum for rest and then start Round 4A:
Round 4A : same as Round 1A
Round 4B:same as Round 1B
Rest 4: last recovery of 1mn of more
And it's over! 4 Tabata = 16mn, plus 3mn rest you should be under 20mn

Here is an example of one session I did in the afternoon around 4pm ( after 1h swimming in the morning and 45mn low intensity cycling before the session):

 Pull-ups are done with rings and strict. Abs are crunches with fingers to ankles or toes.