If ur interested in cardio though I'd alternate HIIT and 3 mile runs to push yourself. Reason being there was a military study on cardio and they determined 3 mile runs every other day (done by navy seals in an exhaustive 12 week regimen) were optimal compared to those cadets who ran more or less miles, or more or less frequently. Also for explosive, fast-twitch muscle fibers and better overall functional strength mix in HIIT on a bike where you ramp up intensity to a high level (say 10 or 15 on a 20 scale) and go hard as possible for 30 seconds followed by a 1 minute rest. Start with 1 rep of this (30 sec then 1 min rest then cool down) and once u feel u can push it go to 2 reps etc. By the time you can do 10 reps of this at basically max effort for 30 seconds you will be straight fucking animal.

To get to 3 miles if you aren't running now, start with 1 mile at a pace ur comfortable with, and if you're doing treadmills just increase the speed by .1 or .2 every workout until you get to 12 (speed for a 6 minute mile). Then slowly add distance, maybe a tenth of a mile per run until you get to 3 miles. I'd alternate the 3m run with the HIIT and rest whenever you feel any tweaks as running injuries can become nagging without proper recovery and rest and stretching.

my cardio consists of jumprope and bjj.

the former because my knees are important to me. running was great when i was younger.

not so much anymore.

Lololololol @sraL

I'm all about toning atm. Cardio's the warm up!

On it 2moz Lars????

Yeah man see you in 7-8 hours or so!