That's no problem. I like to run, eat sonething small and wipe off my sweat, then do my workout. Innediatly after the workout I eat some protine. If you don't have time for the workout and the 3 miles, alternate them by days, or just run less miles and make up the time lost with workouts.
Glad I could help! ;)
Anthony W's right full body workouts that combine, cardio, core, and strength training in one workout are great. HIIT (High Intensity Interval Training) exercises and Tabatas are great for burning fat and building lean muscle. These exercises force you to work hard in short spurts. This spikes your metabolism keeping you burning fat well after your workout is over.
HIIT and Tabatas give the duo of strength training and cardio in one workout. And cardio is the best fat burner.
I built my HIIT exercises (Core Blast, Sexy Booty) from exercises I found here and at ab-workouts-guide.com If you like them checkout MAX Tabata Test, Core Abs & Stretches, Cardio Fight Club HIIT there fun and challenging.
Good luck and God Bless!
Are you looking for a strenght training schedule or an overal training schedule. Cardio is easy to plan. For strenght training what to do could be some more tricky.
Begin with three weight-training sessions each week, recommends. For the greatest calorie burn, aim for total-body workouts that target your arms, abs, legs, and back, and go for moves that will zap several different muscle groups at a time for example, squats, which call on muscles in both the front and back of your legs, as opposed to leg extensions, which isolate the quads.