3 easy steps to install: (1) Install vmware player (windows) or vmware fusion (Mac)
(2) Download an iso file (4G) and a virtual machine (zip, smaller)
(3) Expand the virtual machine and start it by vmware.
The iso file and the virtual machine folder must be in a same folder.
(please do not put the iso file in the virtual machine folder.)
As to details, please see below or a document attached to each distribution.