Hi Mystery,

In my view, if you opt for morning empty stomach cardio, 30 min would be more than enough since you'll basically be burning fat stores right off the bat.

80% MHR is perfect! I think you can do weights every other day. For example, upper body for Monday, then lower body for Wenesday, then upper again for Friday etc.....

That gives 4 days for each major muscle group to rebuild. Have you tried the circuit routine for lower and upper? that should work very well augmented by morning empty stomach cardio.

Good luck!

Frederick