…a note about frequency, intensity, time (F.I.T.).
Workouts are designed to be under 10-minutes by doing 1 set of repetitions over a 30-second duration…yielding 15-20 repetitions. You may choose to perform less repetitions by going slower on the concentric and eccentric phases. If you want a longer workout (i.e. 30-minutes), you can double or triple the number of set per exercise.