Tabata is 20 work/ 10 seconds of rest for 8 rounds- side note you can download a Tabata timer on the apple apps store or download a Tabata song on Itunes store. You can also go to youtube and just play the Tabata song if you dont wont to buy it.
Record the number of sit-ups you do each round. Then take the average. That is your score. Rest 4-6 hours between sessions
Run 1 Mile at 7:15 (or less), REST for 7 mins. Run 400m between 1:30 - 1:45, REST for 3 mins. Run 800m between 3:30 – 3:35, REST for 5 mins. Run 400m between 1:30– 1:45, REST for 3 mins. Run 800m between 3:30 – 3:35, REST for 5 mins. Run 400m between 1:30 – 1:45