I do 2 upper body days and 1 leg day and 1 cardio. 30-40 mins max. I ve done the 1 hr sessions before and i feel the benefits arent as good tbf. But everyone has there own way of working out. Gary shame about the hip as i have a good bike routine, Level 8-10 for 5 mins, level 25 for 5 mins level 8-10 5 mins level 25 for 5 mins,level 8-10 for 5 mins pevel 25 for 5 mins 30 mins in total average between 350-400 cals.