My cardio routine varies day by day. For example today at the gym I did 40 minutes on the elliptical and 40 minutes on the stationary bike. I try to keep my heart rate averaging 160-170 though I am aware that heart rate calculators on the gym can be deceptive. Other days I will go running outside. I try to do this for 70 minutes at least and try to get 7-8 miles. These are just two workouts I do and I alternate and aim for 5-6 days a week . I am looking to getting back into swimming for this November so I have that to look foward to.