This DVD includes four workouts: Intro, Beginner, Intermediate, and Advanced. Each workout progresses to a more difficult level by increasing the tempo of the music, the length of the workout, the amount of repititions in each exercise, and the difficulty of the exercise. Intro workout is 20 minutes, 144 bpm; Beginner is 37 minutes, 150 bpm; intermediate is 40 minutes, 160 bpm, advanced is 52 minutes, 172 bpm