Our Classic Tabata exercises like Burpee, Push-up, Lunge, Kettlebell swing, Dumbbell squat (or another squat variation of your choice) can yield the most benefits in a short amount of time and with eight sets of fast-paced exercises each performed for 20 seconds interspersed with a brief rest of 10 seconds, Tabata has the ability to improve fitness level both aerobically and in muscle strengthening as well.