SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App - search Tabata Timer in the App Store):

-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set “Warm up Interval” to 0 seconds
-Set "Exercise Interval" to 12 minutes
-Set "Rest Interval" to 10 seconds
-Set "Number of Sets" to 3
-Set “Recovery Interval” to 4 minutes
-Set "Number of Cycles" to 1
-Set “Cooldown Interval” to 0
-everything else can be set to zero

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WARM-UP:
3 rounds: 10 air squats, 10 mountain climbers, 15 jumping jacks

WORKOUT:
3 rounds: 12 min AMRAP each round

Round 1:
20 Deadlifts
20 Star Jumps
10 Deadlift + Hop

Round 2:
20 Push-Up + Plank Jack
20 Burpees
20 Push Press

Round 3:
30 Bicycle Twists
20 Reach Throughs
40 Maniacs

X-Factor: 2 minute plank hold