High Intensity Interval Training is designed to deliver impressive results using short, but intense workout sessions. This type of training increases full range muscle strength without causing excessive damage to your muscles commonly sustained during multiple sets. Each rep is performed slowly, without momentum, and is continued until positive AND negative failure is achieved. This guarantees complete muscle fatigue. Focus, control, and concentration is required. A five minute minimum cardio warmup and cool down is recommended with stretching for all worked muscle groups. A light warmup set is also recommended. Logging weight used and reps achieved helps identify the optimal weight needed for future workouts. For bulk, target 6-8 rep failure. For general fitness, target 8-12 rep failure. To cut, target 12-15 rep failure. For exercises that do not use weights (air bike, body weight squats, etc), log the time or reps performed in perfect form. "Quality over quantity." This routine is full body weights, twice a week. Four other days for cardio: two 30 min moderate cardio routines, one 45-60 mins long slow distance (LSD), one interval run (5 mins warmup, 45-60 second 3/4 sprint, 2 mins recovering jog, repeat 3-7 times, 5 mins cool down). Change the type of exercise used for each muscle group that experiences a plateau and/or add supersets (for example, after a set of chest flys, without rest, push out as many push-ups in perfect form to failure). This routine can be adjusted to intermediate and advanced levels simply by adding a set of a different type of exercise (or several sets of different exercises) that target the same muscle. Example: Bicepts: dumbbell curls, hammer curls, reverse curls, one set each exercise. Happy exercising!