Cardio Strategies. We believe that heart-thumping, foot-stomping exercise should be a fun part of your daily routine. So we do our best to mix it up help you meet the current guidelines of the American Heart Association and the College of Sports Medicine of either moderately intense cardio 30 minutes a day, five days a week or vigorously intense cardio 20 minutes a day, 3 days a week. Add eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week and you've got a well-rounded fitness routine! Click here to view our Group Fitness Schedule.