My Afterburner program uses a technique called intermittent cardio.

These are short cardio bursts which have been intertwined with your weight training session in order to maximize results.

During weeks one and two these consist of x7 minutes of regular aerobic cardio which is to be performed at a moderate pace.

You can choose your preferred machine or bodyweight exercise (even switch them up on each burst if you want to), or pick from my suggestions below.