The basis of Tabata Training is 4 minutes of intense interval training/circuit training. The Tabata training can be done 
with a number of different cardio and weighted exercises with the intention being that the whole body is involved in the exercise or at least the major muscle groups.
Tabata intervals follow this structure:
Push Hard for 20 seconds
Rest for 10 seconds
This is repeated 8 times
The secret to making this work is in your sprint interval. (The “pushing hard” or the 20seconds) You have to go all out, so do as many reps as you can in the 20seconds, put it down for 10 seconds, then pick it up again and go with everything you have for another 20 seconds. This makes it a very all-round program, as you can use tabata for weight loss and improving performance in both aerobic and anaerobic sports
One thing to keep in mind as well is the 10 second rest period. Switching from the work period to the rest period quickly allows for the workout to go quickly and also allows the body to train at a higher intensity.
If you are going to try it, it would be best to go light with the weights until you find your weight range.
Choosing Exercises
Tabata can be done with pretty much any form of cardiovascular exercise that uses a large number of muscles. Tababta
training can be done incorporating dumbbells, kettle bells and even bodyweight exercises. In terms of body weight exercises, be creative with the exercises. Examples of this may be burpees, push ups, skipping, or intense boxing.
This is not a daily workout, if you can do this every day you are doing it wrong. It is ideally a workout to be done maybe once or twice a week.
IF YOU WOULD LIKE TO GIVE THIS STYLE OF WORKOUT A GO OR MAYBE WOULD LIKE SOME NEW EXERCISES TO TRY WITH THE “TABATA” PROTOCOL, PLEASE COME AND SEE ME