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Step 1
Warm up. The Tabata squat is as much a cardiovascular exercise as it is a lifting exercise. The intensity of the Tabata squat requires that you do a significant warmup before you begin. Do about 12 minutes of low intensity cardio exercise followed by some dynamic stretching.
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Step 2
Start squatting. Before you jump into the Tabata do a set of slow squats to make sure your form is correct and you don't have any pain. After your warmup set start the Tabatas. Drop down until your thighs are parallel to the ground and then push through your heels back to a standing position. Continue the squat at a very fast pace for 20 seconds.
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Step 3
Take your break and repeat. After you've done the first 20-second round take a 10-second break. It's important that you're strict about the length of the break so use a timer or have someone time you. Once the break is finished begin another round of 20-second work and 10-second rest. Complete a total of eight rounds for a total of four minutes of squat activity.
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Step 4
Add variation and weight. Increase the intensity level of the Tabata squat by first adding some variation. You can move to a sumo squat, a one-legged squat or squatting into a full instead of half squat. Then return to the classic squat but do the Tabatas with weight. Start with a modest amount of weight since the intensity of the Tabata squats will sap your strength quickly.
