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 1 minute (this will be your first minute of strength)
-Set "Exercise Interval" to 20 seconds
-Set "Rest Interval" to 10 seconds
-Set "Number of Sets" to 8
-Set "Cool Down" to 1 minute (this will be your second minute of strength)
-All other metrics can be set to zero

Reset timer for each set of exercises
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WARM-UP:
3 rounds: 10 reverse lunges, 10 air squats, 10 single leg V ups

WORKOUT:
(2 rounds: 1 minute strength + 4 minutes tabata + 1 minute strength)

1.
1 minute split lunge hop (right)
THEN tabata 8 times through: 20 seconds skaters, 10 seconds off
THEN 1 minute split lunge hop (left)

2.
1 minute chaturanga push-up to down dog
THEN tabata 8 times through: 20 seconds snowboarders, 10 seconds off
THEN 1 minute chaturanga push-up to down dog

3.
1 minute squat with single arm press (right)
THEN 8 times through tabata: 20 seconds star jump burpee, 10 seconds off
THEN 1 minute squat with single arm press (left)

4.
1 minute dead bug with weight
THEN 8 times through tabata: 20 seconds mountain climbers, 10 seconds off
THEN 1 minute dead bug with weight

REPEAT ONCE MORE FOR TWO TIMES THROUGH TOTAL

X FACTOR:
30 burpees

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