Try to do this first thing in the am and split this day in 2!
Choose a cardio based exercise of your choice. Aim to work as hard as you can for the duration.
Warm up with the weeks warm up routine!
Perform 20 minutes of the following
8 seconds on 12 seconds off!
Finish off with 10-20 minutes of low- moderate cardio or better yet do some activity after dinner.
Measure total workout duration, calories and average heart rate.