My training schedule is as follows:

Monday: High Intensity Strength Training (Upper)

Tuesday: Cardio ( 45 minute run)

Wednesday: Off

Thursday: Cardio (45 minute - bike)

Friday: High Intensity Strength Training (Lower)

Saturday Off

Sunday: Cardio ( 30 minute - run)


Monday and Friday workouts take place in my trainer's personal gym and typically last about 40 to 45 minutes. The purpose of a short, high intensity workout is mostly strength training. We roll through each exercise fairly quickly keeping my heart rate up through the whole workout so it helps my cardio as well.

One set at max weight about 15 to 20 reps. We split days up. Monday is usually an upper body day and Friday is a lower body day.

I keep about 3 days of rest in between. It's very necessary to recover so next time I'm there I will always get better and, most importantly, stronger.

This is what works for me. Everyone has their own theory but this has really helped me get to where I'm strong and also have great cardio.