Well as Emeril say's kicked it up a notch today.

Eliptical Trainer
Used Interval program
2 minutes warm up
23 minutes ~ 143 bpm hearthate
5 minute cool down

Max heartrate 154bpm during last interval

This was the most intense workout since start. Recovery took longer than normal but was expected due to intensity

I am considering adding resistance training to program. After reading TrainerDan's book, sounds like optimal routine is Cardio am before food, and resistance later. I have exercise bike at home, which should allow me to do am cardio. Wish I had Precor Machine at home .