I purchased this particular workout dvd along with No More Trouble Zones. This workout dvd is pure cardio, no hand weights are required to use this dvd. Some of the workouts performed in this dvd are: jumping jacks, mountain climbers, planks, squats and so on. There is a lot of jumping around so if you have knee problems I am not sure this is the right dvd for you. This dvd is very tough and is not for the weak. It took me several weeks before I was able to complete the entire dvd from start to finish. I always make sure to have a towel and bottle water handy, I always get super sweaty and thirsty during and after the workout. There is a total of 7 workout circuits each lasting around 6 minutes. This workout dvd has improved my stamina and like my other Jillian Michaels workout dvds, I have lost inches and pounds using this dvd. Like No More Trouble Zones I wish the workout was broken up into 3 or 4 different total body workouts. This is a great workout dvd and I enjoy working out to it.