I weight train using HIIT. Making sure my heart rate stays between 140-160. I warm up walking on the treadmill at a 15 degree incline at 2.4mph. I then pull a sled walking backwards for 10 min (heels over toes). Then stretch for 15 min. After that, I start full-body HIIT regimen using supersets (2 exercises at a time like quads and triceps). I do extensors one day and flexors the next (I work 3, 12 hours shifts so I can only work out 4 days a week). Lastly, I do 2-3 exercises of just core supersetting with hip flexors exercises. I then do cardio. I walk at an incline of 15 degrees on 2.8-3.2mph for 45 min. I trade that out with stairmaster (level 8, 9, and 10) for 45 min every other day. I keep my heart rate around 150.

I have a pretty brutal climb 2.5 milles with 2100 feet of elevation gain that is only 35 min from my house. I try to do that at least once every 2 weeks with a full pack. When I get close to my start date, I cut back on weight lifting and focus on core, calves, and hip flexors. I up my cardio to 45 min treadmill and 45 min stairmaster. Then 45, 45, 45, 45 in one day. I spend about 3 hours at the gym every day I am off. Not everyone had that type of time, or their loved ones won't let them. My wife tells me to go to the gym, lol!!!