Mixed Tabata Intervals: Dumbell Swings and Partial Squat

Dumbbell Swings Left Hand - 20 seconds
Rest - 10 seconds
Dumbbell Swings Right Hand - 20 seconds
Rest - 10 seconds
Barbell Plate Partial Squats - 20 seconds
Rest - 10 seconds

x 2 then

Dumbbell Swings Left Hand - 20 seconds
Rest - 10 seconds
Dumbbell Swings Right Hand - 20 seconds
Rest - 10 seconds

...making 8 in total - the normal number of tabata intervals.

Do the exercise at the maximum speed you can whilst retaining good form. Pick weights that allow you to avoid failure in the final sets. This is about conditioning and fitness.

The good thing about these exercises is that it's hard to achieve 'failure' on them anyway. In the case of the squats, because you can only get 25kg plates anyway and in the case of the swings, because it's more of an athletic movement.

I find this an excellent finisher if I want to emphasise the back and legs but perhaps avoid too much knee flexion.