This is High intensity training workout. These classes keep burning calories for a few hrs after training has finishes. Each exercise is an intense workout that lasts a few minutes, but it’s likely to be one of the longest few minutes you’ve ever endured. The structure of the program is as follows: Work out hard for 20 seconds Rest for 10 seconds Complete several short rounds You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise. You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too.