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30-Minute to Fitness CardoFit contains two interval based workouts.  Kelly alternates cardio segments with a weight segments. The DVD Menu Introduction Workout 1 Workout 2 Raw Bonus (StepBoxing Drills) Premixes (There are six) Credits Workout 1 is Kickboxing . In this workout, Kelly does kickboxing combinations. Typically, she starts with a single move and then add two to three components. You perform the sequence for a series of reps before trying the combination on the other side.  After the kickboxing combination, Kelly takes you into weight work with a lower body focus.  Kelly continues to alternates kickboxing combos with lower body weight work for the remainder of the workout. Love the music and vibe of this workout. Workout 2 is HiLo . In this workout, Kelly alternates HiLo cardio segments with weighted dumbbells segments. Typically you are doing two cardio combos followed by two weighted exercises. The combos and exercises do not repeat.  The music is high e...

Disc 2 of Jessica Smith's Walk Strong 3 8-Week Program is Cardio Cross Train. This DVD has three workouts. Cardio Step Jam Boogie I.T. Cardio Hit! Cardio Step Jam uses a mini/high step.  This is optional.  This workout is essentially a steady state workout. If you use the step, that will increase the intensity.  Jessica takes you through various patterns up, over and around the step.  The moves are a cross between dance and athletic. The choreography is simple and very easy to follow.  There is some single leg work and a little bit of plyo work. Boogie I.T.(Interval Training) is your higher intensity workout and contains many level changes throughout the workout.  You are walking and/or jogging in parts of the workout  There are coordination style drills and there is a mixture of athletic and dance style moves.  There are intervals where you take  it up a notch. The intervals are: Knee to Elbow Hops Skater Skiers 180 degree t...

Disc 3 from KCM's Build & Burn offers the following DVD options: Intro Trim and Tone Intervals Premix Credits The Intro also appears on disc 1 and disc 2 and it is a one minute and 39 seconds in length. Trim and Tone Intervals is the workout and it clocks in at 24:35.  Kelly slows down the tempo in this workout quite a bit. You are performing most of the moves in a very control manner.  This workout alternates cardio athletic moves with weighted dumbbell moves. You are doing all moves for two sets.  Kelly does offer variation on some of the moves. There are two premixes on this DVD: Cardio Only (14:48) Dumbbells Only (15:06) Trim and Tone Intervals - 4 stars 

Disc 1 of Jessica Smith's Walk Strong: The 6 Week Total Transformation System includes a Welcome to the Program and two cardio workouts. Workout 1 is Cardio Party and along with Jessica there are six cast members.   Jessica states that some of the cast members are community members.  Cardio Party is a steady state cardio workouts with more of a dance flair.  There is a variety of musical rhythms and genres.  Jessica does quite a bit of clapping in this workout. Jessica always takes you back to the base move of walking in place. She then tells you what you are going to do and then you do it. This workout does not really have a warm up but it does have a cool down stretch. Interval Mix is a high energy walking and functional strength (in the form of planks) workout.  In Interval Mix, Jessica takes you through four interval rounds.  Within each round, Jessica increases the intensity as she progresses through the round. Starting with a power walk,...