This is workout #1 of 30 workouts that were used in a body weight HIIT Training Study. This study lasted 10 weeks and had 30 volunteers. These volunteers were randomly selected into two workout groups. Group 1 exercised 2x week and Group 2 exercised 3x week. The basis of the study was looking at body fat, cardiovascular fitness and anaerobic capcity fitness. Both groups combined lost weight, lost body fat, increased lean tissue, lost inches, increased their cardiovascular fitness by 13% and increased their anaerobic fitness by 32%. When comparing the 2x week and 3x week groups there was no significant differences in any of the parameters measured. Conclusion: you may only need two HIIT trainings sessions per week to increase your overall fitness level.