Alternate between a Tabata set and a HIIT set for a well-rounded workout. HIIT sets may focus on muscular strength and endurance or be cardiovascular based using a variety of interval timings. Tabata sets will be 20 sec of hard work followed by 10 sec of rest, repeated 8 times, and may focus on muscular strength and endurance or be cardiovascular based. Sets will alternate between muscular strength and endurance, and cardiovascular focus.