What is a good 3 day workout for weight loss and overall fitness?

There will be 2 people using this workout. One being a beginner and myself having a bit of a head start. I've been working out at home, but recently got a gym membership. I have 3 days available each week to work out for 1-2 hrs roughly. I can do some cardio at home in my off days, but I need some suggestions on a workout schedule.What is a good 3 day workout for weight loss and overall fitness?if u are wanting 2 lose weight and gain fitness then you need to be:



1. Working at a low intensity (jogging) for at least 45 minutes (longer if possible) however, u cannot have any rests so make sure you can maintain that pace for 45 minutes! Also it's better if you can run outside instead of on a treadmill because you burn more calories this way.



2. Eating healthy foods and cutting out the junk food. (always go 4 the low fat option!)



3. When your at the gym u could be doing weight interval training (heavy weight low amount of reps, better for building muscle)



4. On the exercise bike for at least 30 minutes without breaks, on the highest resistance for your personal ability!



5. The key to losing weight and gaining fitness is getting your heart rate between 65-85% of your maximum (220-your age) and maintaining that for as long a time as possible!



6. The most important thing is to enjoy it and stay committed! If you don't enjoy it then you will not be enthusiastic about it and therefore you'll eventually get bored with it. So enjoy it!



Hope this Helps!!!What is a good 3 day workout for weight loss and overall fitness?I recently finished a workout plan and I feel amazing. I have written up a review about it and everything.



Thanks