[quasi]

I have to do a test in exactly 13 days. The test is an obstacle type course similar to POPAT for those who have done that before. Your average high school kid would pass it no problem unfortunately I'm I'm 34 years old and 30 pounds overweight. I've passed this test before but that was 8 years and 25 pounds ago. It involves running, stairs, some pushing and pulling of weight (not worried about that it's easy) and jumping a bar going from prone positions switching from back to front every time you jump the bar.

It isn't a long test, if I remember under 3 minutes. Anyway what is the best way to ensure a fat fuck like myself has enough cardio to do this test in the allowed time. I was going to try jogging late mornings and evenings with some stairs or jump rope in between. Anyone have any tips that might help as far as jogging progression or best ways to improve cardio quickly?

I just found out about this test today otherwise I would have started jogging weeks ago. I know anyone who reads this subsection could pass this test with their eyes closed and one foot tied behind them, unfortunately that is probably not me.