Rest for 2 mins after you've completed the 8 sets before moving onto the next Tabata session.

(If you're doing this in your living room and don't have a bench, drop into floor press for homegrown gains.)

Sets: 8

Reps: 20 secs

Rest: 10 secs

Lie back on a bench set to a 30-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.