[Chewbacca]

Sure thing

Each workout follows this format:

Warm up - 5 min (very easy pace)
"Rounds"- [1 min hard, 2 min moderate] = one round. Repeat as necessary
Cool down - 5 min (very easy)

For example, a workout with three rounds would look like this:
warm up for 5,
hard for one, mod for 2,
hard for one, mod for 2,
hard for one, mod for 2,
cool down for 5. [Whole workout = 19 minutes]

The workout itself can consist of anything from running to cycling or doing calisthenics. I've personally done little circuits too, like Burpees (hard) / Jumping jacks (moderate).

Alwyn recommends breaking it up into phases, with four weeks spent on each phase.
One - 3X a week, 3 rounds
Two - 4X a week, 4 rounds
Three - 4X a week, 5 rounds
Four - 5X a week, 6 rounds

Sorry for the lengthy explanation lol. Its great though, I prefer it to low intensity cardio work