This program is designed to enhance your cardio strength. Cardio strength refers to your ability to sustain high-intensity anaerobic activity. Generally, the movements will be intermediate to advanced exercises and will require very little rest between moves. The plan is to get the heart rate over your threshold. This is usually found when you are working out at a rate of 8 out of 10 or higher on the perceived exertion scale. So get ready to move fast, lift fast and keep going without a rest break.
The workout is designed to be a maximum of 15 minutes in duration. This is the maximal time to be stressing the anaerobic system in this particular method.
Perform each movement for 30 seconds, then immediately move on to the next move without rest. Repeat this program for a maximum of six rounds. Start with one round at a time and work your way up to six rounds. Perform this workout a maximum of two days per week.