I know that my senior NCO's would support me if I made the decision to smoke a soldier for inappropriate actions, I just want to make sure that the soldier cannot make an IG complaint because they had to do some pushups.FM 7-22 section 5-15 says you are limited to 5 repetitions of 8 specific exercises. + Read More.
The cardio guidelines for improved fitness levels include performing your chosen cardio activity for 20-60 mins at an intensity of 60-90% maximal heart rate (220-age), 3-5 days a week. Build a solid cardio foundation first by training at an intensity of 60-75% maximal heart rate for 30-60 minutes.
As you become more physically fit, you will be able to work out at a higher intensity or for a longer period of time. The time it takes to burn fat during your cardio workout will depend on how quickly you reach your target heart rate. For sedentary people, this could mean as little as five minutes into the workout, while more physically fit individuals may not begin the fat-oxidation process until later in the workout.