Aye up all, hope evryones well

Those that know me know I'm more of a trail runner than a beef cake but I'd like help with putting a different (to me) plan together.

Over the last 3 months (after an injury) I've piled weight on, pretty much gone from 10.5st to 12.5!!! not happy. I can lose this weight dead easy just dieting and cardio cardio cardio but I want to try and build a bit of muscle and strength in not just get skinny. I'm not after pb's anymore.

I'm stripping back the running for a while (except trail) and replacing it with cardio sessions at the gym and more classes (spinning, circuits).

What I need is a fast but effective all round gym workout (not overly focusing on legs as I work them hard on the hills and inclines on machines), I quite like the HIT idea and want a weights programme that lasts around 20-30 mins MAX


All help welcome

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There's no such thing as bad weather, only inappropriate clothing. Sir Ranulph Fiennes

If you're going through hell, Keep going. Winston Churchill