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 30 seconds (strength portion)
-Set "Rest Interval" to 3 minutes **this will be for your tabata cardio, so it's not actually rest - you will watch the clock and work for 20 seconds, then rest for 10, and do this 5 times for 2 minutes, 30 seconds total. The final 30 seconds is your break before the next 90 second exercise begins*
-Set "Number of Sets" to 10
-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, 5 burpees

WORKOUT:
(90 seconds strength (first exercise), then 5 times through 20 seconds on, 10 seconds off cardio (second exercise))

1) 90 seconds thrusters, 5x through 20 sec on 10 sec off squat jumps
2) 90 seconds down dog push ups, 5x through 20 sec on 10 sec off burpees
3) 90 seconds high plank hold, 5x through 20 sec on 10 sec off boat pose with tap
4) 90 seconds reverse lunges, 5x through 20 sec on 10 sec off high knees
5) 90 seconds narrow row, 5x through 20 sec on 10 sec off 1/2 burpee with shoulder tap

X FACTOR:
100 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)