The premise of the basic workout is very simple...you do a
"normal" weight workout but instead of taking rest in
between sets, you do moderate-intensity cardio training.

If you're not already familiar with it and you'd like to get
a full rundown of this training technique, I've got a detailed
explanation of it here:

Fat Loss Circuit Training – A Time-Efficient Workout
to Crank Your Metabolism to the MAX

It's a GREAT training technique but it has one big weakness...
if you're doing it in a crowded gym and trying to use a
cardio MACHINE, it's going to be almost impossible to
perform without either losing your machine or trekking
around the gym to get to one (primarily if your gym's cardio
section is separate from the weights).

This variation of Fat Loss Circuit Training addresses that weakness.

Because of instead of "normal" cadio, you will do a simple
Farmer's Walk for distance, either with dumbbells or kettlebells.

I've only posted pics and video of the first 3 exercises, just fyi.
You can use other exercises that fit in with the movement
pattern category of each part of the workout, i.e. do cable
rows instead of pull-ups.

In between EVERY SINGLE SET, I grab a couple of 65 lb
dumbbells and Farmers Walk up and down the floor of my
basement gym three times. The handles I've got attached
to the dumbbells are called KettleClamps. They basically
turn a dumbbell into a kettlebell...great for swings and
Farmers Walks...not so much for overhead work, though.

As far as the Farmers Walks go, I prefer using a distance
measure rather than a time measure...this way you end up
back at the same start position every time. If you get to the
point where your grip starts failing (happened to me when
I was into the pull-ups), just set the weights down for a few
seconds, then pick them back up and continue until you've
hit your goal.










Now grab your dumbbells and do your Farmers Walk for distance...
something that takes about 30 to 40 seconds to complete.





Complete ALL sets of your first exercise (explosive) before
moving on to the next one (press).





Again, in between every set, do a Farmers Walk for distance.





Then do your three sets of a pulling exercise.





Again, continue doing Farmers Walks between EVERY single
set of this workout.

When you've done 3 sets of a pulling exercise, then do 3 sets
of a squatting or lunging exercise, then 2 sets of a posterior
chain exercise, such as stiff-legged deadlifts, barbell hip
thrusts, good mornings or (if you can't do any of those)
leg curls.

To finish, you can then do 2 or 3 of sets of core work, using
exercises such as planks, curl squats, dumbbell crawling, or
anything else that you like...except crunches...don't waste
your time with crunches.

Overall, Fat Loss Circuit Training is a GREAT training technique...
the reason I've made it a core component of my Metabolic Surge -
Rapid Fat Loss program is because it's just so incredibly effective
for getting your metabolism into high gear.

If you try it, let me know how you like it!