it depends on your goals. Im w/Swifto, training upon waking in the am is a tough one also. But I believe that if youre trying to lose bf, do 30-45min first thing in the am on a empty stomach AND 30-45min pwo for a min of 5 days/week.....personally I do 45 min/4 days/week steady state cardio keeping my hr @120....Im on my feet all day at work so am and pwo cardio, plus running around for 10 hours, no way, lol.....