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 three and four you’ll perform x7 minutes of HIIT using a 30/30 structure.
That means you’ll work very hard for 30 seconds and then recover for 30 seconds. Recovery time should be performed at a light pace, don’t stop entirely. If performing a bodyweight exercise I recommend walkng on the spot during recovery time. 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.