I’m only doing cardio right now. i jog intervals on my treadmill. during the work period, i set it anywhere from 5.0 -6.5, during the rest period, I rest at 3.5 I repeat this for 30 minutes. Then stairclimber at level 5 for ten minutes, then elliptical for 20 minutes. I do circuits of pushups (10x), crunches (20x), pushups (30x) I repeat that three times.