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 1 minute
-Set "Rest Interval" to 0 seconds
-Set "Number of Sets" to 8
-Set "Cool Down" to 30 seconds
-All other metrics can be set to zero

*the above timer works for each set of exercises (1 - 6). When you are done with a station, take the 30 second break cool down then restart your timer.

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WARM-UP:
3 rounds: 8 push ups, 10 air squats, 20 bicycle twists

WORKOUT:
(4 rounds through each set of exercises for 8 minutes total. Alternating EMOM (1 minute to complete set number of reps, rest remainder of minute)):

1. 4 times through, 1 minute to perform each exercise:
25 chaturanga push-ups
35 squat jumps

2. 4 times through, 1 minute to perform each exercise:
10 tibetan roll glute kick
30 goblet squats

3. 4 times through, 1 minute to perform each exercise:
12 traveling burpees
30 reverse crunches

4. 4 times through, 1 minute to perform each exercise:
80 mountain climbers
40 overhead tricep extension

5. 4 times through, 1 minute to perform each exercise:
30 side plank knee to elbow (15 right, 15 left)
30 snowboarders

6. 4 times through, 1 minute to perform each exercise:
25 deadlifts
30 star jumps

X FACTOR:
100 air squats

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