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 15 seconds
-Set "Number of Sets" to 4
-Set "Recover Interval" to 30 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 reverse lunges, 10 push-ups

WORKOUT:
(4 times through each set of exercises, 45 seconds on and 15 seconds off)

1. 4 times through, 45 seconds on, 15 seconds off:
Alternating dumbbell snatch
Burpee
Reachback push-up

30 second break

2. 4 times through, 45 seconds on, 15 seconds off:
Thruster
Alternating reverse lunges
Touchdown squat

30 second break

3. 4 times through, 45 seconds on, 15 seconds off:
Slow knee to elbow
Single leg V up
Military push-ups

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)