The HIIT Workout You Should Try This Year: Tabata

Happy New Year 2016!
I wish you a lot of Tabata training...

This article is a good summary and proposes some sessions.

Full article: link

Extract:

"With Tabata workouts, you typically alternate 20 seconds of work and 10 second of rest for 8 rounds of a given exercise, which totals 4 minutes. Some people dub this the "4-minute workout," but really, Tabata workouts can be as long as you want them to be.

I've seen 10- and 20-minute versions, and I've even taken classes that are an hour, which target the whole body. The thing with Tabata is the more rounds you do working different muscle groups, the better it is. So while there's nothing wrong with sticking to the 4-minute protocol, a 20- or 30-minute workout in this fashion will get you much better results and work more muscle groups."

However, I doubt that it's possible to cumulate so many bouts of Tabata with the maximum intensity required. Remember that during the Tabata protocol, the athletes who were training for olympics, were collapsing on the floor at the end...