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 30 seconds
-Set "Rest Interval" to 10 seconds
-Set "Number of Sets" to 6
-Set "Recovery Interval" to 0
-Set "Cooldown Interval" to 2 minutes (this will be for your two, 1 minute max efforts)
-All other metrics can be set to zero

*the above timer works for each round. For the Cooldown interval, watch the clock and perform one of your movements for the first minute and one for the second minute. Reset the above timer for rounds 2, 3, and 4.
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WARM-UP:
3 rounds: 12 reverse lunges, 10 air squats, 10 skaters

WORKOUT:

1. 6 rounds:
30 sec military push-up (10 sec break)
30 sec lateral burpee (10 sec break)
*after 6 rounds, max effort: 1 minute military push-up then 1 minute lateral burpees

2. 6 rounds:
30 sec hamstring curl (10 sec break)
30 sec lunge jumps (10 sec break)
*after 6 rounds, max effort: 1 minute hamstring curl then 1 minute lunge jumps

3. 6 rounds:
30 sec chaturanga push-up to child's pose (10 sec break)
30 sec side shuffle (10 sec break)
*after 6 rounds, max effort: 1 minute chat push-up to child's pose then 1 minute side shuffle

4. 6 rounds:
30 sec alternating single leg tricep dip (10 sec break)
30 sec squat jumps (10 sec break)
*after 6 rounds, max effort: 1 alt. single leg tricep dip then 1 minute squat jumps

X FACTOR:
CORE: 6 rounds: 30 seconds flutter kick, 30 seconds forearm plank

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