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 16 (this will set the tabata timer to 8 minutes)
-Set "Number of Cycles" to 1
-All other metrics can be set to zero

*when you're ready to move onto the next round after your break, reset the tabata timer to start it over
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WARM-UP:
3 rounds: 15 air squats, 8 push ups, 10 alternating reverse lunge

WORKOUT:
(tabata: 20 seconds on, 10 seconds off; alternating two exercises for 8 minutes total per set)

1) 8 minutes:
20 seconds jumping jacks, 10 seconds off then
20 seconds high knees, 10 seconds off

2) 8 minutes:
20 seconds weighted jump, 10 seconds off then
20 seconds squat jump, 10 seconds off

3) 8 minutes:
20 seconds push-ups, 10 seconds off then
20 seconds burpees, 10 seconds off

4) 8 minutes:
20 seconds weighted reverse lunges, 10 seconds off then
20 seconds lunge jumps, 10 seconds off

5) 8 minutes:
20 seconds sit-ups, 10 seconds off then
20 seconds bicycle test, 10 seconds off

6) 8 minutes:
20 seconds mountain climbers, 10 seconds off then
20 seconds side plank (alternate sides each time through), 10 seconds off

X FACTOR:
2 minute plank hold

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