You may alternate between Strength Workout A, Strength Workout B, and the Suspension Trainer Workout. If you do not have dumbbells, you may do Suspension Training 3 times a week instead of the dumbbell Workouts. Likewise, if you do not have a suspension trainer, you can just alternate between the two dumbbell workouts.
Take a look at the cheat sheet for advanced options. You can use two different schemes in this workout 3×10 and 3×8. Starting with workout #7 I recommend switching to 3×8 and increasing the weight. This change in routine will encourage the growth of new muscle cells.
In the early phases you will do interval training instead of HIIT. HIIT and interval training are very similar. Interval training is performed at a medium intensity- a 6 or 7 out of 10 on your effort scale. You can choose to do bodyweight interval training or you may prefer to do your cardio workout on a machine like an elliptical trainer, stationary bike, or treadmill. Bodyweight workouts tend to be medium-impact, which may make them uncomfortable if you have injuries or movement limitations. It’s ok to send me a message and ask for modifications! Also, you may find that using a cardio machine is more comfortable.
Remember, don’t hesitate to pause a video to visit the tutorials section if you need extra help with a particular exercise.