I picked up this book when it came out back in 2008 and fell.in.love. The workout is a 30 day consecutive plan (18 total workouts + rest days) that gives specific detail about what to do each day (including photos of each move). The daily workout is set up as a circuit (5 actually) with anywhere from 2 - 5 exercises in each circuit followed by a cardio burst. I do each circuit twice with the cardio portion of the circuit once. A lot of the exercises are unique - not the usual squats or push-ups or lunges - those are included but with a twist: sumo squats with tricep extensions, or scorpion push-ups. Love it!
I don't however follow the diet info. That's not to say it isn't worth following - it's just not conducive to a raw vegan lifestyle so I just skip that part of the book. If you're looking for a kick-ass workout to amp up your current fitness level I highly recommend the workout plan in this book.
And what about cardio? I'm a runner and prefer to do that outside, but that doesn't always happen so here is my favorite gym cardio routine:
Cardio Intervals on the Treadmill:
time speed incline
warm-up 0-2 3.5 0
jog 2-3 5.0 0
walk 3-4 4.0 2
jog 4-5 5.5 0
walk 5-6 4.0 2
run 6-7 6.0 0
walk 7-8 4.0 2
run 8-9 6.5 0
walk 9-10 4.0 2
run 10-12 6.0 2
jog 12-13 5.5 0
run 13-14 6.5 0
walk 14-15 4.0 2
run 15-16 6.0 3
walk 16-17 4.0 2
jog 17-18 5.5 0
cool-down 18-20 3.5 0
This is a very effective, time-efficient workout. I love that it is only 20 minutes, that it changes every minute or so, and that it incorporates intervals...but what I love most is that it is adaptable to my current fitness level. For example, if I've been away from the gym for a few weeks I can do this workout as is. If I've been more disciplined and consistent with my workouts, I'll alter the incline levels (0=2, 2=4, 3=6). And because this workout is short, sometimes I do it twice, back to back or once before lifting weights and then again at the end. It's by far my fav cardio if I have to do it indoors.
Ok, gotta run - the gym is-a calling!
