How to schedule the program into a week? I would schedule a push, pull, leg split and work it into your schedule as it works best for you!
Example: Leg:Monday, Pull:Wednesday, Push:Friday
Cardio: Two Higher intensity Cardio days.
Example:
Run-30 minute 1 minute sprint, 2 minute jog recovery
Stairs: 30 min 1 minute Sprint, 2 minute recovery
Elliptical: 30 min 1 minute sprint or double resistance, followed by 2 minute recovery