The Tabata protocol calls for doing 20 seconds of front squats, resting 10 seconds, and repeating it 8 times, with the stipulation being that you can't drop below 8 reps on any of the sets. So in total you end up doing 70-plus front squats.
The whole thing lasts just 3 minutes and 50 seconds in theory, but it's really about a half-hour workout because you end up spending the other 26 minutes trying to catch your breath!
Coach Dan John originally shared this as fat loss protocol, but I prefer to just use it occasionally as a good gut check with the goal being to see how heavy I can go and still complete the challenge.
Be strict with the rest intervals, which is much easier said than done when you're in the heat of it. Those 10-second rest intervals feel like a blink of the eye and it's almost like the clock is giving you the finger.
Some people get all huffy when you refer to something as a Tabata that doesn't exactly replicate the original Tabata protocol. I couldn't care less about what something is called, but if that bothers you, feel free to call them 20:10 front squats, Dan John front squats, or just do what we've done with a bunch of other exercises and name it after some Eastern European country.