Following a warm-up of four bodyweight movements, you'll perform a series of intervals on the elliptical machine. Interval sessions like this one are superior at building work or aerobic capacity compared to traditional steady state cardio. This program uses a 1:1 work-to-rest ratio, meaning you get the same recovery time after you work hard for a minute. NOTE: Following a 3 minute warm-up you will be asked to complete a core exercise. Then rounds of intervals. The goal is work hard for that 60-second interval before going easy for 1-minutes, and repeat. Keep your HR and spm (strides per minute) elevated for each sprint interval. Follow this with easy pedaling for a minute, then repeat. Good Luck and do at least one cardio session like this each week. Stay Strong Together, Michael Wood. CSCS Jefit