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
-Set "Number of Sets" to 5
-Set "Recovery Interval" to 30 seconds
-Set "Number of Cycles" to 2
-everything else can be set to zero

After you complete each round, reset the timer and repeat for 2, 3 and 4
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WARM-UP:
3 rounds: 10 air squats, 10 curtsy lunges, 10 push ups

WORKOUT:
(1 minute each exercise, 2 times through each set)

1. 2 times through:
Squat to alternating curtsy lunge
Curtsy lunge pulse to knee lift (right)
Squat to alternating curtsy lunge
Curtsy lunge pulse to knee lift (left)
Switch lunge jumps

2. 2 times through:
Squat to squat jump
Squat to single arm overhead press (right)
Squat to squat jump
Squat to single arm overhead press (left)
Squat jumps

3. 2 times through:
Push ups
Side plank knee to elbow (right)
Push ups
Side plank knee to elbow (left)
Burpees

4. 2 times through:
Burpee to bent over row
Overhead squat knee to elbow (right)
Burpee to bent over row
Overhead squat knee to elbow (left)
Mountain climbers

X FACTOR:
3 minutes triceps (any exercise)

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