Get a variety of compact, science-based workouts using machines, free weights, and body weight that target the five components of physical fitness and a menu of workouts that create a complete training program. Workouts include cardio intervals, endurance tempos, sprint intervals, short circuits, plyometrics, and muscular strength, power, and endurance workouts. Course includes an autographed copy of 14-Minute Metabolic Workouts and online exam.