Each day of training you’ll be doing a total-body workout, no isometrics (single muscle movements). Use high reps to flush blood into the muscle groups that work in opposition to the ones that were your main focus that day. For example, if the workout began with upper-body pushing, you might do a pulling exercise to compliment it; (super setting).
Try to Focus on dynamic movements!
This will improve flexibility and recovery, help to prevent injuries, and strengthen weaker areas. Another way is a high paced plyometric exercise (jump rope, mountain climbers, burpees, etc…), incorporating use of the whole body, which is the most effective way to burn fat.
Perform a minimum of 3 – 4 workouts per week
30 – 45 Minutes