I run and I have a concept2 rower. Most of the time when I'm doing that stuff it's low intensity steady state. I guess I try to get at least 1.5 hours a week of LISS in some variety. I also occasional ride a bike or go on a walks or other things. My job can be vaguely active as well. In terms of interval higher intensity stuff I do that less often but I will try to do interval stuff with kettlebells once a week usually. I'm not focusing my training on anything in particularly currently just working on increasing my squat and deadlift slowly.