Workout consists of five different circuits (one per day) with two rest days each week. Each circuit has just three exercises which are done as a tri-set for a minimum of six rounds - resting for 60s after each round: no rest between exercises within a round. If you're working at the right intensity and weights you should still be puffing after each 60s rest! This is important to reap the fat burning benefit from the exercises. Contract the working muscle tightly and hold for a second on each rep. If you can't squeeze and hold on every last rep, or you can't complete all rounds, the weight is too heavy. Substitute lat pull-downs if you can't do at least five pull-ups each round. IMPORTANT: After downloading the workout, use the 'link exercises' feature to link the first and second exercises and the second and third exercises for each workout. This ensures the exercises are presented in the correct sequence during the workouts.