I need a workout program for building muscle and losing fat. I have barbell with plate weights, a pull up bar, jump rope, and some dumbbells. What kind of program should I do if I want to workout 4 days a week, and workout for under 45 minutes

Use four structured sessions in a flexible order: a whole-body strength/hypertrophy day, a longer easy cardio day, a muscular-endurance circuit, and a moderate-intensity interval day. The four-day template can be completed in about 30 minutes for the final session; keep each session under 45 minutes by choosing a focused selection of multi-joint movements and limiting extra work. 1 2

1. Day 1 — Strength and hypertrophy: Train whole body with multi-joint barbell and dumbbell movements, generally using 5–10 reps. 3
2. Day 2 — Longer-duration cardio: Do steady, restorative cardio; keep the effort comfortable and adjust the duration or pace if you feel beat up from the previous day. 4
3. Day 3 — Rest or recovery: Take a day off if useful before the next session. 5
4. Day 4 — Muscular endurance: Use body-weight exercises or a circuit, such as push-ups and pull-ups, with moderate or minimal added weight and higher reps (11–30). 6
5. Day 5 — Rest or recovery: Take another rest day if needed, or proceed to the final session. 7
6. Day 6 — Moderate-intensity intervals: Do intervals that raise your effort without going all-out, then finish with a brief high-effort component if time and conditioning permit; the example session is about 30 minutes. 8
7. Day 7 — Rest or light activity: Use the remaining day for rest or easy movement; the template is meant to fit four exercise sessions into a seven-day span, not fixed weekdays. 9

For muscle gain, higher-rep sets can also support hypertrophy, but the plan should include some lower-rep strength work; adjust session timing and effort to your recovery. The four-day template is a general fitness structure, so it does not prescribe a specific fat-loss diet or guarantee fat loss. 10