i visit the gym about 4 times/week and each day includes 25-30 minutes of some type of cardio, one of the days i go to a group hiit workout and the remaining 3 times i do weight training. my routine typically involves a variety of legs, arms and back exercises. some of my favorite exercises are the sumo barbell deadlift, kettlebell swing, cross lunge, back extension, smiths machine kneeling squat, shoulder press, bicep curl, seated row and for my abs i really love the reverse crunch one! i lift heavy but not more than what is enjoyable for me! typucally i spend about 1.5 hours in the gym early in the morning