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Set a timer for 20 seconds of work and 10 seconds of rest for 10 rounds (you can download a tabata app which makes the timing easy)
Complete 10 rounds of each set of exercises
1. Mountain Climber / Squat
2. Step Back Lunges / Jog or Walk 10m
3. Side Lunges / Plank
4. Squat Jump / Walkout and Press Up