For the cardio sessions we recommend any type of activity that gets your heart rate in the range of 180 minus your age. For example, if you’re 40 years of age, your target heart rate would be 140 beats per minute.

This could be a traditional stair master workout, a jog outside with your dog, or swimming in a pool. The goal here is to simply get our heart rate up and keep it there for 20-40 minutes depending on how much time we have and our overall fitness goals.