Yes, it is required to do all the training in one session. That is why its such a hard workout. See you may feel okay during the lifting but then go do some interval training for 15 mins afterwards and not so okay anymore. I am in great shape and this so far as had me whimpering pretty good. You can challenge yourself as much as you can take it though. Maybe at first you can't do but 2 mins of running and have to walk the the rest of the way or jog/walk instead of run/jog. The goal is to TRY to match the program the best you can and then to exceed intensity levels each workout. This doesn't work if you aren't training pretty much as hard as you can physically train. That is why you get to eat so much, because the training should be vicious on you. I am killing off 2000+ calories and still roaring hungry, rest days SUCK! It feels great though because you can really feel the energy when you need it and you feel the fat disappearing from where you don't want it.
Also none of the training days should exceed 60 mins. This is very important to cortisol levels and general recovery. Movements should be as fast and fluid as possible. This is even in the last 60-90 days when working on heavier reps/lower sets and longer rests.
As far as the what you could sub with ...
stair climbing at a light pace, outside hill running/walking. If neither of that is an option that just work with that heart range the best you can. I have don't this outside a school stadium and used the bleacher areas but at moderate place. The reason I put in hill work is it actually will help take some strain off impact wise to the body but still allow intensity to rise.
As to why its called intervals, its within the interval program but no that aspect isn't interval. I can see how that can be a bit confusing, I will edit that in the posted version when I get a chance.
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