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 8
-Set "Recovery Interval" to 15 seconds
-Set "Number of Cycles" to 6
-everything else can be set to zero
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WARM-UP:
3 rounds: 10 air squats, 10 push ups, 10 high plank knee to elbow

WORKOUT:
(8 times through each exercise: 20 seconds on, 10 seconds off)

Alternating snatches
Smurf jumps
Push ups
Rainbow press
Mountain climbers
Split lunge jumps

X FACTOR:
100 thrusters

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