For fat burning purposes, you could do a circuit style workout. Again, use the compounds exercises to your advantage. Big compound movements will recruit more muscles and fibers than isolation exercises, which increases the metabolic demand.
Circuit number 1
Romanian Deadlifts
Flat bench press
Dumbbell lunges
Supinated grip pull-ups
Leg press
Standing barbell overhead press
The goal is to do 3-4 sets of this circuit with a rest of 2 or 3 minutes between sets. The rule of thumb is to be able to finish the full 3 sets. Pick a rep range but don’t go more than 8 reps on each. However, on the leg press, I would use 20 reps to have the full effect, or shock. If you go all out for each of them, you can be done in 20 minutes.
