We Throw Everything into this Weekly Workout. It's the Kitchen Sink Blitz.

Some days, you need a day off from the weights or high-rep calisthenics, but you may still feel like you need to work on cardio. Here is a fun mix of cardio events that I call the Kitchen Sink Cardio Day.

The goal is to do as many different cardio events in 20-minute sets, using a variety of training protocols. Here are the most common options from easiest to hardest:

Walk: Get out and walk for 20 minutes and loosen up, along with a few sets of dynamic stretches like butt kickers, Frankenstein walks, side steps, etc. ... as needed. This is a great post-leg workout to loosen up.

Jog: Easy-paced jogging to continue the warmup with an intermediate level speed (eight-minute mile pace, maybe).

Bike pyramid: Get on a Lifecycle-type stationary bike and increase the resistance each minute for 20 minutes. Strive to keep the RPMs at 80-90. Once you fail to maintain that speed, start going down the pyramid until you reach 20 minutes total. (You can do the same with the elliptical, too.)

Elliptical or bike Tabata interval: You can pretty much do anything with this protocol (20-second sprint, 10 seconds easy). Some favorites are rowing, biking and an elliptical glider at moderate resistance levels, but you can add this type of interval to running and swimming, too. We usually go for five minutes of 20/10 (fast/slow), then do a two-minute easy recovery pace. Repeat that cycle two more times for a total of 21 minutes.

Rowing: Tabatas are great for rowing, but another method to consider is the 2,000-meter row test. See how fast it takes you to go 2,000 meters. If you can get it in the same range as your mile run time, that's a good goal. Repeat two times with a short rest for a 20- to 25-minute total workout.

Bike/elliptical/rower 100-calorie burnout: Something similar to the 2,000-meter row is the 100-calorie burnout on other machines. The thing you have to do is max out the resistance, elevation and speed (all your maxes) and go hard until you burn 100 calories. If you can beat your mile run time, you've put in a good effort.

Run/sprint intervals: Mix in some speed work for 50-100 yards, with an equal distance slow jog or walk for recovery. How far do you get in 20 minutes? Or if you only can run on a treadmill, try 30 seconds fast and 30 seconds slow for 20 minutes.

Swimming: Hypoxic (skip breathing, not breath holding) intervals. Do 1,000-1,500 meters of 100-meter sets of freestyle swimming, breathing every 6-10 strokes (arm pulls). After every 100 meters, stop to tread one minute with no hands or swim an easy 50 meters of any stroke (side, back, normal breathing). How many of these 100-meter sets can you get in 20 minutes?

Running: Mile repeats. How many miles or half-miles can you get in 20 minutes, with a little bit of rest (as needed) between each set?

Rucking: 50-pound backpack or weight vest. How far do you get in 20 minutes?

Depending on how much time you have, you can do several of these. Most people have time for two or three, but if you want to push your cardio, do as many as you can.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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