This program is designed to challenge you. This HIIT program will get you off of the cardio equipment and get you moving your body along the surface. This approach will require the muscles to work harder and sure to elevate your heart rate quicker. Don't be fooled by the fact that this program is geared towards lots of movement and elevated heart rates because you will retain and even build lean muscle. Give this program a shot. It is quick, challenging and fun. Each circuit is designed to be performed on individual days. These circuits can be the performed as your complete training for the day or as the end portion of the training to elevate the heart rate before leaving the gym. This is a 3-Day a week program.