For cardio I just wanted to run and not really have to think about it, so I set the interval setting on the treadmill and plugged in jogging speed which is 4.0 for me and running which is 5.0. I followed a 11 minutes on 4 minutes off which means 11 minutes running 4 minutes jogging or fast walking. I did this for a total of 60 minutes. If you try this cardio interval workout don't worry about adding the times together. The way I thought about it was running and jogging/ walking adds up to 15 minutes, so you will be doing this combination a total of four times counting the first one as one.