This is a 5-day, intermediate, QuickFit Program. The routine can be used in a variety of ways. For example, try it throughout the day if you're sitting too much, or use it as a warm-up prior to strength lifting. Finally, you can complete the program three times a week to improve your general fitness and your work capacity. If you're just starting out, or you have been away from exercise for a while, the program will suit you well. Have fun with it. All three sessions are about 12-minutes in length. Each session offers only bodyweight exercises that target the full body. The workout sessions can contain anywhere from 8-11 exercises and all are interval-based. The three sessions offer supersets. There are also two short running sessions on the off days. Stay Strong Together, MICHAEL WOOD, CSCS Jefit