you can give this a try. If you follow it I will assure you, you will be leaner in three weeks.
First thing is on Monday start the morning off with 10 sets of sprints attempting to beat your time every day.
In the afternoon perform a full body routine and don't leave out the squats, leg press doesn't tax the system enough. Keep the reps up between 12 to 15 for 2-3 sets with 1 min. rest interval. 12 to 15 reps on all movements except squats, try to hit 20 with them. Upon finishing up the weight training hit the treadmill, bike, it doesn't really matter as long as you are pushing the heart rate to 80% of your Vo2 max (220 - age is 100%).
Do this for 15 minutes and don't start counting until the heart rate is up. That will be your routine on Mon, Wed, and Fri. Tuesday Thur and Sat you will be hitting the cardio in the am for 15 mins @ 80% Vo2 and in the evening 20 mins @ 80% Vo2. Sunday take the day off and relax, you'll need it.
With all this volume you will have to pay attention to your diet. This is how it works out, on T-day 1 start your calories @ 3000 and drop 100 calories off each day so by Sunday you will down to 2400 calories. T-day 8 you will bring the calories up to 2900 and drop 100 a day again until Sun and repeat the following week starting at 2800 cals.
Now it sounds complicated and sure it's a pain in the ass to figure out where the 100 calories is coming from but if you want it bad enough you'll fid a way.
What I did was just dropped a half a cup of rice, oatmeal etc to drop the cals off. Don't worry if it isn't exactly 100 just drop it and get back to work.
I have tried this in the past and it works like a charm.
Hope this helps!