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The Lean workout is great for beginners who haven’ t been to the gym in a while. It is simple, only contains four exercises and it can be done in 30 minutes. The Shape workout is for when you have a lot more time and you want to improve the intensity – it takes around 45 minutes to complete. The Build workout is the most intense of the three. It can still be completed in less than an hour and it should be done around 4 times per week.