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 10 minute
-Set "Rest Interval" to 30 seconds
-Set "Number of Sets" to 4
-Set all other metrics to 0

For X factor: set exercise interval to 20 seconds, rest interval to 10 seconds, and number of sets to 8

For X factor:
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WARM-UP:
3 rounds: 10 air squats, 10 push ups, 10 high plank shoulder tap

WORKOUT:
(Two 10-minute AMRAPS, two times through)

1. 10 minutes:
15 Squats
15 Push ups
15 Jump squats

2. 10 minutes:
20 Reverse lunges
20 Skaters
20 Plank with shoulder tap

REPEAT THE ABOVE FOR TWO TIMES THROUGH TOTAL

X FACTOR:
(4 minute tabata - 20 seconds on, 10 seconds off alternating two exercises)
Burpees
Jumping Jacks

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