Work Out Ideas.. Time crunch

run on the treadmill for 20-25 minutes, and then do some lifting for the remainder of the time. By the way - you can't gain muscle and burn fat at the same time. Burn the fat first in a calorie deficit, then when you are at goal weight, start eating at a surplus and increase to heavy weights to build muscle.

ShiraDarling wrote: »

If you had 45 minutes to work out, what would you do?
You have access to a treadmill, dumbbells, and bench.
Your goal is to lose fat and lean out.
GO!
*Edited to take out part about gaining muscle. I realize you can not gain muscle mass when in a calorie deficit.

Yes you can gain muscle mass while in a calorie deficit! As long as your in a deficit, you'll want to exercise to build muscle, not lose it.

Workout A:
Dumbbell Snatch (3x8 moderate weight or 3x5 heavy...each side)
Dumbbell Push-press (3x8 moderate weight or 3x5 heavy)
Single Leg RDL (3x8 moderate weight or 3x5 heavy...each side)

Short Jog afterwards if you have time...or foam roll, stretch, whatever...I also like to do a bit of core work after my primary work if I have time

Workout B:
Dumbbell Lunges (3x8 moderate weight or 3x5 heavy)
Dumbbell Bench Press (3x8 moderate weight or 3x5 heavy)
Dumbbell Rows (3x8 moderate weight of 3x5 heavy...each side)

Short jog affterwards if you have time...or foam roll, stretch, whatever...I like to do a bit of core work after my primary work if I have time.

Week 1:

Monday: Workout A
Tuesday: 45 minute run
Wednesday: Workout B
Thursday: 45 Minute run
Friday: Workout A
Saturday: Cross-train
Sunday: Rest

Week 2:

Monday: Workout B
Tuesday: 45 minute run
Wednesday: Workout A
Thursday: 45 minute run
Friday: Workout B
Saturday: Cross-train
Sunday: Rest

Rinse and repeat with progressive overload. Eventually you will probably need more than dumbbells