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 45 seconds
-Set "Rest Interval" to 10 seconds
-Set "Number of Sets" to 12
-Set "Recovery Interval" to 4 minutes 30 seconds *you'll watch the clock and switch your "push" every 90 seconds
-Set "Number of Cycles" to 3
-everything else can be set to zero
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WARM-UP:
3 rounds: 10 air squats, 10 jump squats, 10 lateral lunges

WORKOUT:
(4x through 45 seconds on, 10 seconds off with a 90 second push of each exercise after the 4 rounds)

1.
4x through, 45 seconds on, 10 seconds off:
Jump squat to jack
Squat with single arm overhead press (right)
Squat with single arm overhead press (left)
THEN: 90 second push of each of the three exercises

2.
4x through, 45 seconds on, 10 seconds off:
Skaters
Curtsy lunge knee to elbow (right)
Curtsy lunge knee to elbow (left)
THEN: 90 second push of each of the three exercises

3.
4x through, 45 seconds on 10 seconds off:
Push-ups
Burpees
Cross punch
THEN: 90 second push of each of the three exercises

X FACTOR:
(5 minute AMRAP)
20 wide row
20 back fly
20 bicep curl

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