Enjoy these two weekly, beginner interval sessions. Both sessions require just your bodyweight. One session has you do three rounds on the bike (3:00 intervals), if you don't have access to a bike, use whatever cardio you have. You can even jump rope. Workout session 1: includes 12 exercises and should take between 50 to 55-minutes to complete. There are two rounds of supersets that need to be completed too. Workout session 2: also includes 12 exercises and will take about 5-minutes less to complete. The cardio interval is jogging for 3:00 for each of the three intervals. Again, there are two supersets to get done. Stay Strong, MICHAEL WOOD, CSCS Jefit Team