Cardio is a must in this program. The cardio should be alternated with the mindful workouts, in total you should be doing 3 days MW(mindful workouts) 3 days Cardio. Example:

Monday: Cardio

Tuesday: MW

Wednesday: Cardio

Thursday: MW

Friday: MW

Saturday: Cardio

Sunday: REST DAY

Or

Monday: MW

Tuesday: Cardio

Wednesday: MW

Thursday: Cardio

Friday: MW

Saturday: Cardio

Sunday: REST DAY