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 1 minute
-Set "Rest Interval" to 0 seconds
-Set "Number of Sets" to 3
-Set "Number of Cycles" to 4
-All other metrics can be set to zero

*reset the above timer for exercise sets 2 and 3
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WARM-UP:
3 rounds: 12 reverse lunges, 8 push ups, 10 full sit ups

WORKOUT:

1. 4 rounds:
1 minute lunge hop (right)
1 minute lunge hop (left)
1 minute to complete 60 maniacs (rest for remainder of minute)

2. 4 rounds:
1 minute hollow body chest fly
1 minute wall sit + bicep curl
1 minute to complete 20 burpees (rest for remainder of minute)

3. 4 rounds:
1 minute mountain climbers
1 minute single leg V-up
1 minute to complete 20 push ups (rest for remainder of minute)

X FACTOR:
3 rounds: 30 jump squats, 30 half burpees

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