This is a 2-day, beginner, Tabata program. Both sessions use only bodyweight. But keep in mind that all exercises are done explosively - try to get as many "good form" repetitions completed in the 20-second interval time. This is followed a brief 10-second rest and then it's repeated again for about 8 rounds. Each session begins and end with a cardio superset. In session one - it jumping rope and in session two it's running. The goal is to keep up your heart rate and respiration during the 12-24 minute session - depending on what day it is. Day 1: Includes 11 exercises and will take 12-minutes to complete. Day 2: involves 10 exercises but the workout is twice as long (24-minutes) compared to day one. Stay Strong Together, MICHAEL WOOD, CSCS Jefit