Medium Intensity,
Medium Duration Cardio
This particular one involves higher intensities of activity around 85-100% of your max HR, going hard for short periods of time then resting for equal or longer periods of time. The amount of time spent at the high intensities is usually equal to or shorter than the amount of time rested, for example; sprint for 30 seconds, followed by 30-60 seconds of rest and then repeat. The idea is to give you a chance to recover so that you can go just as hard the following sets.
Circuit Training
This training modality is the most different type of training of the bunch and is basically aerobic training with weights. This is done by setting up a number of different stations that can include weight machines, benches, free weights or just your body-weight that works all the different muscle groups in your body. Start at the first station and complete one full set that can either be based off of time (30-60 seconds) or repetitions with a weight that can be completed without going to complete muscle failure. As soon as you finish one exercise, you move to the next with as little rest as possible. Complete each exercise before repeating the cycle as many times as desired, usually 2-4 sets. Feel free to mix it up with some treadmill, stair climber or bike in the for a set too; which is a great way to incorporate both cardio and strength into a session if you are short on time!
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