This is a 2-day cardio routine that can be added in as part of your current weekly exercise plan. One suggestion, perform your strength training sessions on M-W-F and mix these two cardio sessions in on Tu-Th. This is just an example. Each of these sessions begin with a few flexibility exercises, followed by a brief warm-up on the cardio before picking it up in terms of your exercise intensity. Session 1: Warm-up easy for 5:00 on the bike, after prescribed stretching movements. Follow this up with 16 minutes of riding using a 1:1 work-to-rest ratio. Meaning, you'll ride heard for one-minute followed a one-minute of easy riding. Repeat this sequence x 8 rounds. Session 2: Warm-up with 4-minute of jump rope. Next, 3 easy minutes of rowing. Once this is completed, row hard for 45-seconds followed by easy rowing for 45-seconds. Repeat this sequence x 7 rounds for a total of 10 1/2 minutes. Stay Strong Together, MICHAEL WOOD, CSCS Jefit