How much notice do you have to give? <a href=" http://www.pizzaamorewoodfire.com/vegatone-mg.html ">vegatone uk</a> So remember: 20 seconds of high-intensity training, plus 10 seconds of rest, and you do it eight times for a total of four minutes. It's very important to make sure you warm up before diving into it. Also, beginners shouldn't try this. Only introduce Tabata to your training when you're used to getting your heart rate up high. Do not go over your max heart rate. I recommend starting very slowly at first and maybe not doing all sets of eight. I also recommend checking with your doctor before trying Tabata, just to play it safe.