Hello; Your exercise doesn't seem very good. First of all, you should not exercise on an empty stomach. If you exercise regularly on an empty stomach, people are prone to gallstones. This has proved to be a medical conclusion. Please pay attention. Moreover, the running time is less, and it must take more than 40 minutes, preferably one hour, to reduce blood fat. In fact, dumbbells are better strength sports equipment. Of course, it depends on your hobbies and interests. As for the meal time, you can wash and change clothes after exercise. Waiting for more than half an hour should be no problem. Look at this.