This is a HIIT Routine. The goal is too keep heart rate up and push cardio throughout. Every exercise is done 40 Seconds Then you get 20 Sec Rest. and Repeat. This will equal 1 movement per minute. INTENSITY is how you increase the level of difficulty. The running in place I recommend to failure on last set. Go until you can't go any longer. This will run week 1-8 Then we can change for weeks 8-16 I'd you wish to continue. Nutrition; You will receive a package outlining Macros, and Daily Caloric Intake. IF* you count calories this WILL be far more affective.