For those that are interested in this sort of thing...

This is the (theoretically) thrice-weekly workout, which is supposed to be a bit quicker than the last one.

Cardio
Treadmill 20 min
5 min warmup, working up to 6.5km/hr at a 6% incline, then
5 min brisk walk, 6.5km/hr, 8% incline, then
5 min jog, 8km/hr, 1% incline, then
5 min intervals, 30 sec at 9km/hr, 30 sec at 6km/hr

Elliptical
10 min at level 9, 120-130 steps/min

Rowing machine
10 min intervals, full resistance, 30 sec at 30 strokes/min, 30 sec at 40 strokes/min, repeat

Free weights
Cross-body pull-downs, starting at 3.5kg, 3 sets of 10 for each arm, alternating arms, no resting.
Work weight up to 5kg

Circuit
Assisted chin-ups
Assisted dips
Weighted squats (20kg)
Bicep curl + shoulder press (17.5kg, work up to 20kg)

3 sets of 10 of each

Abs and core
Superset
20 crunches on Swiss ball (work up to 25)
15 press-ups (work up to 20)
10 leg-raises (work up to 15)

3 sets of these

Tried this for the first time on Friday, and could only do 4min on the rowing machine, but managed everything else. There's obviously room to improve — I can increase speeds on the treadmill as I get used to it, up the resistance on the elliptical, and increase the weights. Really want to reduce the weight assistance on the chin-ups and dips.

I'm really pleased at being able to incorporate some running, although it's pretty slow at the moment. Previously, my dodgy knee has stopped me from running, but I seem to have stabilised it.

I have a blood test this week, so I'll be able to see what all this is doing to my long-term blood sugar.

(An aside — should I set up a filter for this sort of stuff? Give me a show of hands if you're interested)