Tabata's basic protocol was for the larger muscle groups to be involved, rather than say pushups or situps (which may restrict the breathing somewhat). Though punching a gym bag can work very well. You want a more intense effort in the 20 second time period. The power clean, squats/stepups and DL/SLDL works extremely well, but must be done at a very fast pace. As with jumping rope.
Begin slow, with maybe 2 to 3 cycle at first, at 2 to 3 times a week. Advancing to a higher training level, you should be doing 6 to 8 (the max) 20 second cycle. Will never need more than 3 to 4 times a week, and never two days in a row, even for the experienced athlete.
If you can, have a large clock with a visible second hand. Can pick up a cheapie at Wal-Mart for around 5 bucks. A stopwatch may be a little difficult to use when working alone, for some people. The ideal way is to have someone time you or have a timer with a buzzer alert when the 10 seconds are up. We have used a coach, with a whistle, as a better way.
If you prefer the old fashion way of long treadmill/jogging sessions, that is your business. Some people just love to run for long periods. Pick your own poison, but those endless cardio sessions may actually slow done muscle gains. Or in some cases, cause a wasting of muscle tissue, if the diet does not meet the needs of the body. But then again, long running bouts, and the high they sometimes produce, are like a religion to some folks.. Good Luck.
