So since yall all know how much I love that darn machine I figured I'd share what I'm doing on it. 

On Wednesday afternoon I couldn't make it to Zumba so I did a long step-mill workout. Here were the stats....

25 min of intervals with average mets of 12.9
       -level 135 for the high and 100 for the low
35 min of calisthenics with average mets of 12.4

My "usual" calisthenics routine looks like this:

5 min warmup at level 100
5 min high speed at level 135
5 min sideways right side at level 100
5 min sideways left side at level 100
15 min every other step at level 115
2 min cool down level 90 

Total for Wednesday's workout:
60 min
438 floors
9.14 miles
600 calories

Today I tried something new... a HITT/calistenics hybrid of sorts. I set the machine to do intervals... 100 for the low and 135 for the high. This broke down the 35 minutes into 2min 20 second interval segments. I just walked up like normal for the first low interval as a warm-up. For all of the other lower-pace intervals I either walked up sideways or did every-other-step. For the high invervals I was mostly focused on not flying off the machine (haha) but did manage to do every-other-step for a few of those too. So really... I made use of the 'rest time' (if you can call it that because I was still going fast) by doing some leg work. It really made the workout go by faster and I was DRIPPING in sweat by the end. I will be doing this again and will try to challenge myself to increase my pace little by little over time. 

Total stats for the hybrid method today:

300 calories burned