On a stair machine or in a stadium:
WU: 5 Minutes walking stairs

With weight vest (50lb men, 20lb women):
4 Sets:
2.5 minutes stair climbing
10 Jumping Lunges (each leg)

4 Sets:
2.5 minutes stair climbing
20 Body Squats

CD: 2 Minutes walking stairs


Modified (no vest):
WU: 5 Minutes walking stairs

3 Sets:
2 Minutes
5 Jumping Leg Lunges (each leg)

3 Sets:
2 Minutes
10 Body Squats

CD: 2 Minutes 

Warm Up
10 Rounds of:
15 Double Unders
10 Wall-Ball
3 Walking Lunges (each leg)
Cool Down

Men
20lb Wall-Ball
135lb Barbell

Women
14lb Wall-Ball
65lb Barbell

1 Tabata Set is 20 seconds on, 10 seconds off- for 4 minutes (8 rounds). 
Perform as many reps during the 20 second work period as possible. 
Enjoy your 10 second rest! 

Alternate the two exercises until set is complete, move onto next set. 

Warm Up

Set 1
Walking Lunges
Flutter Kicks

Set 2
Kettlebell Swings
Jumping Jacks

Set 3
Body Squats
Leg Lifts

Set 4
Wall-Sit
Plank

Set 5
Jumping Lunges
Jumping Jacks

Cool Down

Without warm up, cool down or rests, your total workout time is only 20 minutes! 
Get ready!