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
-Set "Number of Sets" to 8
-All other metrics can be set to zero

For Round Two, set exercise interval to 2 minutes and rest interval to 20 seconds; everything else can remain the same

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WARM-UP:
3 rounds: 10 air squats, 6 half burpees, 30 second high plank hold

WORKOUT:
(2 rounds)

ROUND 1: 3 minute AMRAPs with 30 second break in between each set of exercises.

ROUND 2: 2 minute AMRAPs with 20 second break in between each set of exercises

1.6x through: 2 low squat shuffle left, 2 low squat shuffle right, half burpee
THEN: 5 push-ups

2. 10 second side plank pulse left, 10 second side plank pulse right
THEN: 5 push-ups

3. 5x through: single leg squat (left) with 3 point touch
THEN: 5 push-ups

4.5x through: single leg squat (right) with 3 point touch
THEN: 5 push-ups

5. 15 Tricep dips
THEN: 5 push-ups

6. 12 Hamstring curls
THEN: 5 push-ups

7. 10 Russian twists
THEN: 5 push-ups

8. 10 Superman back fly press
THEN: 5 push-ups

X FACTOR:
25 x squat + frog squat pulse + stand (demoed in video)

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