This is a "true" Tabata designed cardio workout. Meaning, following a 10-minute "easy" warm-up, you'll be asked to complete 8 rounds of high-intensity sprint training for 20-seconds followed by 10-seconds of easy jogging and you will repeat this sequence multiple times. This is known as a 2:1 work-to-rest ratio. To end the program you have 5-minutes of walking to cool-down and more, importantly, get your heart rate below 100 bpm. Research has shown Tabata type training protocols can burn maximum calories over a short duration workout (4-minutes of actual hard running) like this one. As long as your sprint intervals are performed "all out". Make sure you pace yourself on this one. Total Workout Time: 19:00 Sprint/Recovery Work: 4:00 Stay Stronger Together! MICHAEL WOOD, CSCS Jefit