The goal and purpose to this workout is to get your cardio in while you are working the main muscle groups in your body. Get my cardiovascular and strength up at the same time. With this workout I don't do any cardiovascular warm up because my heart rate is at level by the time I am done with my 2nd set of crunches. This is close to the workout a personal trainer gave me in the beginning with a goal of cutting body fat and gaining strength. I do this workout 3 x's a week with some type of cardio on my off days. Have fun with it!