I'm averaging 460kcals per session with this new 45 minute weights routine. This is great. And since the first full outing of it, I've not had killed muscles the following two days.
I'm going to up the weight on the squats/shoulder presses next week from 12.5kg to 15kg. There's nothing in between so there's not much I can do about that. However, the overhead tricep raises are proving very very hard with 9kg so I dropped down to 8kg and managed 2x 10 then 1x 9 reps before I couldn't get it over my head any more. (I also find it really hard to grip the dumbbells for this exercise, partly in general and partly due to sweaty hands. I wonder if gloves would help at all.)
I'm quite glad I'm doing a combination of weights and cardio. I notice there are quite a few people firmly in one camp or the other, but I'm enjoying both and I'm finding it's nice to interleave them on alternate days. Definitely enjoying both.