Customer Rating: 
Summary: It is a circuit training workout
Comment: I am a fan of Gilad and I have been using his Fat Burning Workout and Step Aerobic on Waikiki beach.
This work out is designed for men even though the jacket says it could be used for both men and women. For female viewers, it should be noted that there is no female exerciser in this video.The title is misleading because it is not really interval training, i.e. alternating between cardio and strength. It is formated like a typical Gilad's complete work out - cardio and then toning/strength. The toning/strength part is however a circuit training.
The work out composes of:
1) 7 minutes warm up with dynamic stretching military style (Gilad used to be a military trainer). He modified some of the moves here to have up and down movements instead of side to side like those in Fat Burning to make them more manly.
2) Then 17 minutes of cardio. The basic moves are high knee walk and jump rope. The add ons are jumping jacks, kick, jabs, ham string curl, skiing motion, double speed and quadruple speed and more up and down movements. They are similar to Fat Burning but the side to side moves were replaced with more up and down movements.
3) Next is 11 minutes of three circuits strength training with light weights ( 5 to ten pounds) of seven exercises and 10 reps each: squat , lunge, Arnold shoulder press, chest press, shoulder fly, one arm row, and tricep kick back.
4) 17 minutes of three circuits of push ups, lower back raises, and ab crunches/leg raises. Each circuit composes of two sets. The push ups consists of narrow hand position with the hands slightly in front(shoulder), wide hand postion (chest) and tricep pushups.
5) and 7 minute stretch.
The cast composes of Gilad and six other men. These men are regulars in Gilad's videos and Body In Motion TV. Three were in the twenty and the other three may be in the 30 to late fifty. They were counting out loud, screaming and yelling.
The video was made in the same time as the Fat Burning Work Out. The music is the same as that in Fat Burning and the setting is on a beach of North Shore of Oahu. The work out is 60 minutes long.
I don't work out with this video any more because I need to do some real strength training. I still use the aerobic tapes mentioned above for three days a week. For the other three days, I do strength training with heavier weight.
