Let’s get started, Susan! I’ve created a personalized workout for you based on your preferences and fitness goals. This workout is designed to help you lose weight and increase your general fitness in a time-efficient manner. The workout will be approximately 30 minutes or less to fit into your schedule.

Before we dive into the workout, let me explain a few terms. Metabolic Equivalents (MET) is a measure of the energy expenditure of an activity compared to rest. Rate of Perceived Exertion (RPE) is a subjective measure of how hard you feel you are working during an exercise. One Rep Max (1RM) refers to the maximum amount of weight you can lift for one repetition of an exercise.

Now, let’s break down the workout:

Warm-up (5 minutes): Perform the following 5 aerobic HIIT exercises, each for 45 seconds, with a 15-second rest between exercises:

1. Jumping Jacks: Stand with your feet together and arms by your sides. Jump your feet out wide as you raise your arms overhead. Jump back to the starting position. Repeat for the duration.
2. High Knees: Stand with your feet hip-width apart. Alternate lifting your knees as high as possible while running in place. Pump your arms to increase intensity.
3. Butt Kicks: Stand with your feet hip-width apart. Alternate kicking your heels up towards your glutes while jogging in place. Swing your arms naturally as you do so.
4. Mountain Climbers: Start in a high plank position, with your hands under your shoulders and your body in a straight line. Alternate bringing one knee towards your chest, then quickly switch legs.
5. Skaters: Stand with your feet hip-width apart. Jump to the right, landing on your right foot with your left foot crossing behind. Repeat to the left, alternating sides like a speed skater.

Strength Training (20 minutes): Perform the following exercises with the recommended number of repetitions and sets:

1. Romanian Deadlift: Hold a pair of dumbbells in front of your thighs, palms facing your body. Hinge at the hips, pushing your glutes back, and lower the dumbbells towards the ground while keeping your back straight. Push through your heels to return to the starting position. Aim for 3 sets of 10-12 repetitions.
2. Dumbbell Presses: Lie on a bench or stability ball with a dumbbell in each hand at shoulder level. Press the dumbbells overhead until your arms are fully extended. Lower them back to the starting position. Aim for 3 sets of 10-12 repetitions.
3. Standing Dumbbell Reverse Flys: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Hinge forward at the hips, keeping your back straight. Lift your arms out to the sides, squeezing your shoulder blades together. Slowly lower the dumbbells back to the starting position. Aim for 3 sets of 10-12 repetitions.
4. Kettlebell Goblet Squat: Hold a kettlebell close to your chest, with your elbows pointing down. Stand with your feet shoulder-width apart. Squat down by pushing your hips back and bending your knees, keeping your chest up. Return to the starting position by pushing through your heels. Aim for 3 sets of 10-12 repetitions.

Interval Training (15 minutes): Perform the following exercises, each for 45 seconds, with a 15-second rest between exercises:

1. Lunge Jumps: Start in a lunge position with your right foot forward and left foot back. Jump explosively, switching the position of your feet mid-air. Land softly in a lunge with your left foot forward. Continue alternating sides.
2. Flutter Kicks: Lie on your back with your legs extended and hands by your sides. Lift your legs a few inches off the ground and kick them up and down in a scissor-like motion. Keep your core engaged and your lower back pressed into the floor.
3. Burpees: Start in a standing position, then squat down and place your hands on the floor. Kick your feet back into a plank position, perform a push-up, then jump your feet back towards your hands and explosively jump up.
4. Quick Feet: Stand with your feet hip-width apart. Run in place as fast as you can, lifting your feet just a few inches off the ground. Pump your arms for added intensity.

Please note that the yoga section has been removed as per your request. If you would like to incorporate yoga into your routine in the future, I’d be more than happy to assist you.

Remember to listen to your body, take breaks when needed, and stay hydrated throughout the workout. Enjoy your session, Susan!