Cross-training plays an important role in improving your overall fitness. You allow time for muscle recovery while strengthening underused muscle groups and connective tissue. This prevents injuries. The Elliptical will maintain muscle adaptations, while resting the calf muscles, which do most of the work. The Rowing machine is an excellent way to condition the entire body by strengthening your legs, glutes, arms, back, and shoulders. The Bike works your quads (as well as the hamstrings and glutes if you stand while pedaling). Spinning at a high cadence of 90+ RPM (revolutions per minute) will increase your cardio endurance. Try these workouts with an elliptical, rowing machine and stationary bike.
Easy: Warm up, then hop on the elliptical, spin or row at a very easy pace or resistance for two minutes. Increase the intensity or resistance for one minute. Repeat 5-6 times and then cool down.
Moderate: Complete two rounds of the Easy workout, then hop on the elliptical, row or spin easy for three minutes. Increase the intensity or resistance for two minutes. Repeat 3-4 times and then cool down.
Advanced: Complete one Moderate workout. Then hop on the elliptical, row or spin easy for one minute. Do three minutes at moderate pace, then two minutes hard. Repeat 2-3 times and cool down.