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 "Number of Sets" to 6
-Set "Cool Down" to 0 seconds
-All other metrics can be set to zero
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WARM-UP:
3 rounds: 10 reverse lunges, 5 push-ups, 10 bridge glute lifts

WORKOUT:
(4 minute AMRAP (as many rounds as possible), alternating two exercises at each station. 30 second break between stations)

1) 4 minute AMRAP:
10 Bulgarian Lunge (left)
10 Heel Tap Jumps

2) 4 minute AMRAP:
10 Bulgarian Lunge (right)
10 Jump Squats

3) 4 minute AMRAP:
8 Elevated Pike Push-up
20 High Knees

4) 4 minute AMRAP:
10 Single Leg Hip Thrust (right)
20 Mountain Climbers

5) 4 minute AMRAP:
10 Single Leg Hip Thrust (left)
10 A-Frames

6) 4 minute AMRAP:
8 Skull Crushers
10 Surfers

X FACTOR:
210 Burpees (whaaaaat?). Tackle them like this: 20 burpees, break, 19 burpees, break, 18 burpees, break.... etc.

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