This workout is a sample to help you increase your Growth Hormone levels. If you reach max HR, you should achieve an increase around 800% that lasts about 6 hours (women will only get 100%, but your baseline levels are 4 times higher, so it works out the same). This is great for weight loss, will help you build some muscle, and improve your fitness. This work out is useful for this purepose for about 6 workouts, then you will need a new one (not for the faint at heart):
40 Squat Jumps
Sprint 80 meters
20 Dumbbell Swings
Rest 60 seconds. Repeat 7 times or until you reach max heart rate…or vomit. Good luck!