This high intensity interval training (HIIT) session can actually be used for any fitness level. It is a 2-day HIIT program that requires you to complete two session on a treadmill. If you're a beginner - jog for each prescribed interval session. Both intermediate and advanced level individuals, should sprint for each interval session followed by 30-seconds of easy jogging or fast pace walking. Make sure you take a few days off between cardio sessions. Note: In terms of a difference between jogging and sprinting....use 6 mph as your guideline. Any speed on a treadmill below 6.0 mph is considered jogging while anything greater than 6 to 6.5 mph is sprinting. If you are an experienced runner those number will actually be slightly higher. You know your body best. Stay Strong Together, MICHAEL WOOD, CSCS Jefit