HIIT Cardio 10 minute warm up then 5 1/2 minutes on the eliptical. New piece in the gym and it has a display that has red lights in the shape of a track! I used the handles on the machine so that I was incorporating upper body as well as legs. As Bulk can tell ya, it is one thing to jog, and another to jog and throw punches. I had a nice sweat going and the Cardio left my legs whipped! My recovery time during the Intense phase of the routine seemed quite good. My legs burned but I was not gasping for air. Might push it to 7 minutes next time I do Cardio. Circuit (Machines only) Shoulder Press 100 x 10 Lat Pull Downs 125 x 10 Seated Row Machine 125 x 10 Rear Delt Machine 116 x 10 (DID I MENTION I HATE MACHINES?) I did this circuit 4 times and took just long enough to swallow some water each time I hit the Shoulder Press machine. Combined with the HIIT, I was in and out of the gym in 20 minutes. Again, I had a nice pump in my bi's and delts. Have to sort out the diet though as I am up another 3lbs to 183! I would like to hit the tournament aroudn 175. I think that is a good weight for me.