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 19 minutes
-Set "Rest Interval" to 10 seconds
-Set "Number of Sets" to 2
-Set “Recovery Interval” to 4 minutes (this will be your X FACTOR)
-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 shoulder taps, 15 high knees

WORKOUT:
Ladder (16,14,12,10,8,6), 2 rounds, 19 minutes each round

EXERCISES:
1. Single Arm Squat Press
2. Skater Burpee
3. Weighted Sit-Up
4. Donkey Kick
5. Forearm Plank Hip-Tap
6. Alternating Snatch
7. Heel Click

X-FACTOR:
(Tabata, 20 second on, 10 seconds off

8 Rounds (4 minutes total): alternate each round between jump squats and high knees