Ping G30 Irons-12-27-186043 8s

For this you would start off doing it 6 sprints for 10 seconds with 1.5 minutes in between and then as your aerobic capacity increases,
Ping G30 Irons, you would do 6 sprints for 20 seconds each with 2 minutes in between or 10 times for 10 seconds (keep progressively increasing this as you get stronger). You can do the interval training on the cross trainer too,
Titleist cb, it just slightly harder because you have to maintain balance. For that I would do 30 seconds to a minute of level 15 or higher resistance and then a minute to a minute and a half of lower intensity (level 8 10 resistance) depending on your fitness level.