Probably doing 3 minutes 50 seconds of the Tabata protocol for 8 cycles. With the advantage that you will be muscle sparing while, and after, doing it. May also consider many other interval like training methods. You do not want to use a protein shake when involved in actually cardio workouts. Do not use a quality protein for energy resources, but for the repair and building up more muscle tissue. Carbs and fats/oils should be the main source of that energy. Good Luck.