SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App which is free - search Tabata Timer in the App Store):

-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set "Exercise Interval" to 5 minutes
-Set "Rest Interval" to 30 seconds
-Set "Number of Sets" to 8
-Set "Number of Cycles" to 1
-everything else can be set to zero

For X factor, set exercise interval to 40 seconds, rest interval to 10 seconds, and number of sets to 8. Everything else can remain the same
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WARM-UP:
3 rounds: 10 air squats, 5 burpees, 20 bicycle twists

WORKOUT:
(2 rounds: Four 5-minute AMRAPs)

1. 5 minutes:
20 thrusters
20 boat twists

2. 5 minutes:
20 burpees
20 air squats

3. 5 minutes:
20 jump squats
20 curtsy lunges

4. 5 minutes:
20 touchdown squats
20 push-up with side plank

REPEAT for a total of 2 rounds

X FACTOR:
4 round of 2 exercisess, 40 seconds on, 10 seconds off:
Bear Crawl + Alternating Single Leg V up

COOL DOWN:
Stretch legs (figure four, wide-legged forward fold, quad stretch) and arms (right and left arm across your body, tricep stretch)