Just to add my 2 cents.... complete newbie here, hadn't heard of BFL till about a week ago, now I've got the book thanks to advice here, joined a gym and done a sample HIIT (I'm going over weights with the PT at the gym tonight to get pointers on form etc, then will start BFL properly on Sunday) - I did it on a stationary bike, and made only one mistake in that I only did level 5 for 1 minute rather than 2 (I was working from memory ) so I made that minute up a little later in. Apart from that, I did it to the letter, just going up one machine resistance level for each effort level and wow, I was wiped at the end!

I was also over 1kg down on the scale this morning, but I won't update my stats till it's stuck for a couple of days (and the weights tonight will probably muck that up anyways since my muscles will be holding water... oh well! )