“It’s for a person that has decent cardiovascular fitness. (Seriously though: If you have a heart problem or any other medical condition, see a doctor for the okay first.) And if you're totally new to fitness, you may want to proceed with caution, too. These are really tough workouts, so they’re not for the faint of heart. “The more untrained you are, the more stress it will put on your body, so you would build more muscle then someone who goes into the workout in better shape,” says Tamir. Still, if you haven't hit the gym in a while, you might start to feel more toned. “You’re doing bodyweight circuits for time, so the stress on the muscular system won’t really help you build muscle,” he says. The program touts serious muscle-building benefits, but Noam Tamir, C.S.C.S, trainer and owner of TS Fitness in New York, says the program is mostly about cardio and burning cals. Then, in the second phase (which you start in the second month), you're introduced to four new workouts-and the interval pushes get even longer. In the first phase, you get five workouts, including sequences focused on lower-body plyometrics (explosive movements), upper-body strength, cardio and abs, plus a recovery workout. The program costs $144, and includes two phases over a roughly two-month period.
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