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

ROUND ONE
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set "Exercise Interval" to 3 minutes
-Set "Rest Interval" to 30 seconds
...

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 20 seconds
-Set "Rest Interval" to 10 seconds
-Set "Num...

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 4 minutes
-Set "Rest Interval" to 30 seconds
-Set "Numb...

SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App which is free - search Tabata Timer in the App Store). You'll also need your smartphone timer for the tabata cardio:

ROUNDS 1 and 2 STRENGTH
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 secon...