10-15min all out 110% of what I think I can do. You push yourself past what you think is possible.
Rest for 5-10 days.
Incredible result, minimum time
Work for cardio, muscle mass, etc.
The idea is to give your body a clear signal that things need to change (like in a survival situation) and then give your body the time and food to do the transformation.
The rest of your week you do physical things you like, walk, tennis, bike, etc
I'm not saying yours is a bad idea, but, from everything I know about fitness, this sounds like designing for injury.
You should ease into it, push harder as the weeks go on and you gain more experience in the movement.
The idea is that you body doesn’t require hours and hours of exercise to make change, just enough signal that the your current strength is not enough, and enough time and food for your cells to do the work.
I wouldn’t do it with an amount of weight that is dangerous or with fast movement.
TLDR: training to failure isn't worth it for most people
These guys have world class experience and knowledge regarding health and training, highly recommend.
The idea was to be completely exhausted, lying on the floor after it. For each exercice it was only one/two serie to failure.
I will try for running this week.