With everything else we seek efficiency. Whether preparing food, surfing the internet, or commuting to work, we're looking for the smallest investment in time for the greatest return. And many times this means paying a little up front; which depending on our circumstances, the majority is obliged to do. Well, what if that same efficiency was possible with exercise? That all of the fat loss, muscle gain, cardiovascular and metabolic improvements, and reduction in disease risk and mortality can be achieved in far less time. Would you do it? If you're already exercising this means more free time, so it's an easy decision. And if you're not already exercising, it's just as easy; as once you understand that the investment in time is less than 100 minutes per week (1%), it's a no brainer. Phase 1 establishes a baseline of strength with bodyweight training - using at home workouts that everyone can do, and 4 levels of progression for each bodyweight exercise (so everyone can improve). Phase 2 introduces the reader to traditional weight training - using workout plans that abide by the principles in the book, and functional strength training exercises designed to minimize workout time, and maximize workout results. Phase 3 is all about HIIT (high intensity interval training) - with Coach Mike outlining HIITs superiority over endurance exercise (for fat loss, cardiovascular health, and metabolic improvements) and highlighting it's importance in the prevention of muscle loss and physical degeneration, and the maintenance of strength, power, mobility, stability and functional independence with age.