I like that this is broken down in parts, so if you are short on time you can do as many segments as you have time for, or you can do the whole workout in basically 40 minutes. It is high energy but they do give you little bites of catch your breath time here and there. It is also not boring. It is a little high impact if you have bad knees like me. I usually pay the price after I do it with knee joint pain. All you need is your free weights. I use my heart rate monitor and burnt about 500 calories on 1st use. you can burn over 700 if you do it as they instruct!