Thank you, this is big help. However, what do you consider high intensity cardio and moderate cardio exercises/machines, i.e. treadmill, elliptical, etc.
Moderate intensity cardio is walking/elliptical/bike. High intensity is jogging/running, sprinting, jump rope. You can also incorporate HIIT (high intensity interval training) into any exercise. This would be 30-60 seconds of elliptical/bike at 90% max intensity and then back down to 50-60% intensity for another 60-90 seconds. This cycle can go for a total of 20 minutes for the session.