All you need is 2 dumb bells for the program, i used 5 pounds. The thing i like most about the program is that it is broke down into sections. You start of with a warm up and then you go into five 5 minute rounds and then end with a cool down. Its a tough but with it broke down into rounds makes it possible for guys like me that hadnt worked out in 10 years. All together its about 45 minutes a day except for sundays which are break days. I was hesitant to pay the $80 bucks for the workout but i am glad i did. There is 3 different 8 week programs with the set so you can keep going.