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 "Number of Sets" to 24
-Set "Recovery interval" to 30 seconds
-Set "Number of Cycles" to 3
-All other metrics can be set to zero
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WARM-UP:
3 rounds: 12 reverse lunges, 8 push ups, 10 full sit ups

WORKOUT:
(Notice you'll perform #1 + #2 then perform tabata cardio; then #3 + #4 then another tabata cardio; and finally #5 + #6 with a final tabata cardio).

1.8 rounds (4 minutes):
20 seconds on, 10 seconds off Reverse Lunge + Front Kick (right)

2. 8 rounds (4 minutes):
20 seconds on, 10 seconds off Reverse Lunge + Front Kick (left)

THEN:
Tabata Cardio #1 (4 minutes):
20 seconds on, 10 seconds off alternating two exercises -
In and Out Jumps, Fast Feet

30 SECOND BREAK

3.8 rounds (4 minutes): 20 seconds on, 10 seconds off -
Inch Worm with optional Push-up

4. 8 rounds (4 minutes): 20 seconds on, 10 seconds off -
Low squat Knee Down and Up

THEN:
Tabata Cardio #2 (4 minutes)
20 seconds on, 10 seconds off alternating two exercises -
1/2 Burpees, Running Lunges

30 SECOND BREAK

5.8 rounds (4 minutes): 20 seconds on, 10 seconds off -
Tricep Dips

6. 8 rounds (4 minutes): 20 seconds on, 10 seconds off -
High Plank Crunch + Pike

THEN:
Tabata Cardio #1 (4 minutes): 20 seconds on, 10 seconds off alternating two exercises-
Mountain Climbers, Star Jumps

X FACTOR:
50 Bicycle Twists + 15 Dive Bombs + 2 minute Wall Sit

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