Samantha Fox Olson.
This Tabata Protocol workout requires you to warm yourself up and cool yourself down. Suggested stretches to follow would be thigh stretches, hip flexor and calf stretches.
This workout will get your heart pumping with effective cardio and will work your lower abdominals too. Tabata is an effective way to burn fat.
You are completely responsible for your own well being here. Be loving to your body and if you have any tweaks in your low back, this one is not for you.