Feeling the tabata burn-Workout of the Day

Happy New Years Eve everyone! Todays workout is a play off of a tabata style workout which is about 4 min of work made up of 8 rounds where u go all out for 20 sec and rest for 10 sec. For each exercise you will go all out for 20 sec then rest for 10 sec. When I say all out I mean go for it. Push yourself as hard as you can while keeping good form. Were not counting reps here. Each group will have two diff. exercises. Youll do the fitst exercise for 2 min (4 rounds of 20sec/10sec interval) and then move directly to the next exercise) This workout will only take you 20 min so give it all youve got from beginning to end! In total, this workout will take you only 20 min, so give it all youve got from begginning to end! Remember, push yourself but know your limits. Tabata style workouts are for those who need to be pushed a little more in their workouts. Take rests as needed and if you feel faint stop working out and take a breather. As always, track your progress in your workout logs. Have a Happy New Years everyone!

2 min-Jump rope.Alt ever 30 sec (running 30, two footed 30, 30 left foot, 30 right foot)
4 min (Squats)
4 rounds(2min)(20 sec of activity/10 sec rest 4x) Prisoner squats-rest in squat position
4 rounds(20 sec of activity/10 sec rest 4x) Squat w/ single arm shoulder press. Alt arm every round.
2 min-Jump rope (two footed)
4 min (Lunges)
4 rounds-Single reaching leg lunge w/one foot on ball. Alt every foot. (With back foot on a stability ball, stand as if you are doing a split squat. To do the move, push your back leg back straight as you sqat down over front leg. Reach weights forward over legs. Push up and bring knee forward as u press weights over head.)
4 rounds-Side Lunge w/ reverse fly w/ wt (alt every 20 sec)
2 min-Jump Rope (1 min running, 1 min two footed)
4 min (Pushups)
4 rounds-Pushup with one hand on medicine ball (Switch hands with every pushup)
4 rounds-Decline pushup followed by alt knee in to chest (Do 2 pushups followed by a knee in on each leg)
2 min Jump rope (running)