This article provides also a video. This is a routine including also some running...
"In this workout there are three sets of exercises: pushups, heels to heaven and squats. Here comes the kicker: Each of these exercises are to be performed using the Tabata method. Each set is performed eight times in intervals of 20 seconds with a 10 second rest in between. Your goal is to get in as many repetitions as you can."
This is probably good for a beginner but the Tabata legs are only based on the 20/10s for 8 reps, not the intensity..