Given a choice I prefer to do weight training then cardio. When I read that high intensity interval training (H.I.I.T) increased your metabolic resting rate better than long low intensity cardio, training became a bit more bearable.

H.I.I.T suits me perfectly, it allows me to do a good cardio session within 30 mins. Which is great when you have a limited time during lunch breaks.

My cardio workout normally consist of:

• 10 mins on the treadmill, where I will either run at fairly quick pace or 5 mins at a quick pace followed by five sprints for 30 secs at the treadmill’s top speed;
• 10 mins on the bike, with 30 sec going flat out and raising the resistance, and 30 secs at a more moderate pace to recover; and
• 10 mins on the cross trainer again going 30 sec flat out and raising the resistance, and 30 secs at a more moderate pace to recover.

I generally find that I finish with a pretty good sweat on, and out of breath. It bemuses me when I see people go for long jogs or bike rides and come off not having even broken into a sweat.

Initially, when I was focusing on fat loss, I would go to the gym for a cardio session three times a week. If I hit a plateau, I would perform five cardio sessions in the week until I had broken though the plateau.

Disclaimer: This is what worked for me. You should always seek advice from a qualified person before embarking on any fitness or dietary changes.