Prompt Title: Optimal Workout Routine.

Here's a suggested bodyweight workout routine that you can follow for each day of the week, with Sunday as a rest day. Each workout should be completed within an hour.

Monday: Upper Body

1. Warm-up (5-10 minutes)
2. Strength Training: Workout A (30-35 minutes)
3. Cardiovascular Exercise: HIIT (15-20 minutes)

Tuesday: Lower Body

1. Warm-up (5-10 minutes)
2. Strength Training: Workout B (30-35 minutes)
3. Cardiovascular Exercise: HIIT (15-20 minutes)

Wednesday: Total Body

1. Warm-up (5-10 minutes)
2. Strength Training: Workout C (30-35 minutes)
3. Cardiovascular Exercise: HIIT (15-20 minutes)

Thursday: Upper Body

1. Warm-up (5-10 minutes)
2. Strength Training: Workout A (30-35 minutes)
3. Cardiovascular Exercise: HIIT (15-20 minutes)

Friday: Lower Body

1. Warm-up (5-10 minutes)
2. Strength Training: Workout B (30-35 minutes)
3. Cardiovascular Exercise: HIIT (15-20 minutes)

Saturday: Total Body

1. Warm-up (5-10 minutes)
2. Strength Training: Workout C (30-35 minutes)
3. Cardiovascular Exercise: HIIT (15-20 minutes)

Sunday: Rest Day Take a day off to allow your muscles to recover and grow.

Remember to gradually increase the intensity and/or reps of your exercises as you progress. It's also important to maintain a balanced diet to support your weight loss and muscle-building goals.

Make sure you consult with a physician before starting any exercise routine, especially if you have any pre-existing health conditions or concerns.