Includes: HIIT: Aquatic Cardio (45-minutes) and Aqua Noodle Abdominals (15-minutes). This is a CD audio instruction with music in the background NOT A DVD. 2 shallow WATER EXERCISE workouts: improve flexibility, build strength and burn massive calories. Win, win, win! HIIT: Aquatic Cardio: 5 high-energy bursts paired with soothing stretches for recovery (no equipment required).