This is a twice weekly cardio program that focuses on high intensity interval training. There are 5-7 running intervals depending on the exercise session. All running is followed by a cool-down then a few stretching movements. Session 1: Includes 7 sets of running using a 3:1 work-to-rest ration. This means you will run for 90-seconds followed by 30-seconds of walking and repeated 7 times. Session 2: Includes 5 sets of running for 2-minutes followed by a 45-second recovery interval (walk) and this is repeated for 5 rounds. Stay Strong Together, MICHAEL WOOD, CSCS Jefit