10 minutes cardio warm-up on anything
20 minutes cardio on anything
I usually start with treadmill but have been trying to get onto the xtrainer again (least liked) for warmup and after the rower and bike, if I'm staying longer I get on TM again also. 20 minutes x3 each or x2 15-20mins.
I often stay longer than the 20 minutes after strength, sometimes up to an hour depending on how busy I am on the day and or if I'm motivated