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 50 seconds
-Set "Rest Interval" to 10 seconds
-Set "Number of Sets" to 7
-Set "Recovery Interval" to 30 seconds
-Set "Number of Cycles" to 5
-Set "Cool Down" to 0 seconds
-All other metrics can be set to zero
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WARM-UP:
3 rounds: 10 air squats, 10 push ups, 10 lateral lunges

WORKOUT:
(5 rounds through: 50 seconds on, 10 seconds off)

1) Slow-motion push-up
2) Crossjack
3) Devil's press
4) Football run
5) Tricep extension or dip
6) Squat with 3 pulses
7) Dead bug

X FACTOR:
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)