Calisthenics, or body weight exercises, are also a good fit for beginners: some examples are burpees and mountain climbers. A traditional Tabata workout would be eight rounds of one such exercise.

Since the time periods are already laid out, you can easily conduct a Tabata session at home using body weight exercises.

Tabata workouts are emerging as a more convenient ... rubber bands, or just your body weight. When doing them, don't cheat, and if it's too easy, try doing them quicker or with more weight.

Some of the movements are performed using body weight, while other movements, like kettlebell swings for example, involve weights. You could burn 15 calories a minute while doing a Tabata workout.