I do Cardio 5 days a week for 30 minutes a pop. I don't do the interval like BFL does, I start out at level 5 for 10, move to level 8 or 9 for ten, then drop back to 5 for another 5 minutes then blast up to level 10 for the last 5 minutes then cool down. I do this after I get out of trainin g class in the early afternoon, about 1230 or 1300, and at least 2 hours after I eat.

In the evening I foloow the BFL ubwo ro lbwo whatever the day is just like he recommends, but I do 15 reps instead of 12.