I think I'm doing to try and mix it up as much as possible this week. I am now down another two pounds, bringing me to 240 lb.! But, along with planning out my cardio, I'm trying to increase my intensity for maximum results. I'm using the Jacobs ladder again which is one hell of a workout. I typically use that as my warm up for cardio now, only 5-10 minutes at most. After that I try to bike or use the elliptical, typically choosing their "fat burner" workout choice which has a lot of high and low resistance portions of the workout. But, sometimes I just choose a manual workout and set the resistance/height as high as I can do it. This I try to do for 30-45 minutes, depending on how much time I have that morning.
To finish my cardio I typically erg for 5-10 minutes, kind of like my cooldown. I've definitely missed rowing, and although erging brings back good and bad memories, it makes me think of how in shape I was when I did row, and that always pushes me to the end of my workout. Erging comes so naturally to me since I quit rowing that it's a nice way for me to utilize my whole body and cool down.
Also, sometimes on cardio days I squeeze in a little abdominal workout, and of course stretching, to finish my workout. So, to break it all down,
1. Warm up: 5-10 minutes on Jacob ladder
2. Main Cardio workout: bike, elliptical, or jogging- 30-45 minutes
3. Cool Down: Erging, 5-10 minutes
4.(If I have time): abdominal workout
5. Finish with stretching
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