Elliptical is very hard to do sprints on. Rowing is ideal IMO.
As for not getting injured, you shouldn’t let the discussion of back injuries here make you think it is a common problem. Weightlifting has a lower injury rate than badminton or swimming. The most common injury in weightlifting is bench press injuries from not having a spotter or safety bars. The reason most other things rarely cause injury is that you almost always will simply strain a muscle and drop the weight before you injure anything permanent. Benchpress is an exception because you can drop it on yourself.
Strength wise you can get plenty strong on a regime of dips, chins, one legged squats, handstand pushups etc. Using a backpack or something to progressively load them.
Elliptical is very hard to do sprints on. Rowing is ideal IMO.
As for not getting injured, you shouldn’t let the discussion of back injuries here make you think it is a common problem. Weightlifting has a lower injury rate than badminton or swimming. The most common injury in weightlifting is bench press injuries from not having a spotter or safety bars. The reason most other things rarely cause injury is that you almost always will simply strain a muscle and drop the weight before you injure anything permanent. Benchpress is an exception because you can drop it on yourself.
Still, I’ve had my own injury issues. Do you think body weight exercises are less likely to led to injury?
Strength wise you can get plenty strong on a regime of dips, chins, one legged squats, handstand pushups etc. Using a backpack or something to progressively load them.