This intermediate routine includes 2-days of training using bodyweight only. It was designed to burn maximal calories in 30-minute sessions. This is a done by pairing specific exercises that use multiple muscle groups at once - known as compound exercises. These are grouped together as supersets for more than half of the exercises in a given session. Session 1 - Includes 7 exercises with 3 supersets that require minimal rest. Workout time is about 25-minutes. Has 16 sets and 1 stretch at the end. Half of the exercises are reps based while the other are to be done for a specific amount of time. Session 2 - This day offers 7 exercise as well but the workout is longer because you do more total sets and a higher # of repetitions. Workout time is about 32-minutes. This session also has 3 supersets to help you move through it faster! Has 17 total sets. Optional: If you have a jump rope available - warm-up for 3-5 minutes jumping rope before you begin each session. Stay Strong Together, MICHAEL WOOD, CSCS Jefit