This weekend I did the second two workouts. The "Walk and Jog" and "Walk and Kick". Both of these workouts are a combination of walking and moderate/high intensity aerobic activity.
The "Walk and Kick" was an intro to kick boxing for beginner. In the 33 minute video you got about 8 minutes of kick boxing. I thought this was a great way to try kick boxing with out taking it to the next level before my fitness ability got there.
The "Walk and Jog" was mostly walking with about 3 intervals of light jogging in place. This was a very easy jog. It was really there to increase the heart rate without going crazy and having the heart attack.
At 247.4 lbs both these workout left me with the need to take a shower after just 33 minutes.
Both workouts are equivalent of walking two and half miles if you were in a track setting.