Sample 24-7 Workout (try this)

MRT (Metabolic Resistance Cardio aka Hybrid Cardio)
MCT (Metabolic Conditioning Training)
MFF (Metabolic Fat Loss Finishers)

All in under 40-45 minutes, three times per week.

Here's what it looks like when it all comes down to the real results.

Phase 1 - Day 5 - Workout C

• Do 1 warm-up set with 50% of regular weight for exercises 1A-1B.

1A) DB Incline Press - 8 reps (2-0-1)

1B) DB Split Squat - 8 reps per side (2-1-1)

1C) Cross-Body Mountain Climber - 12 reps per side (1-0-1)

• Perform the above circuit with no rest between exercises. 
  Rest 1 minute after completing the circuit.  Repeat the circuit
  twice more for a total of 3 rounds, resting 1 minute between each. 
  After completing all rounds rest 1 minute and move on to below circuit.

2A) DB Lunges - 40 seconds

2B) Spiderman Push-up - 40 seconds

2C) DB Chest-Supported Row - 40 seconds

• Perform the above circuit with no rest between exercises. 
  Rest 1 minute after completing the circuit.  Repeat the circuit
  twice more for a total of 3 rounds, resting 1 minute between each. 
  After completing all rounds rest 1 minute and move on to below circuit.

3A) DB Biceps Curls with Palms-up - 40 seconds

3B) DB Triceps Extensions - 40 seconds

3C) DB Rear Deltoid Raise - 40 seconds

• Perform the above circuit with no rest between exercises. 
  Rest 30 seconds after completing the circuit.  Repeat the circuit
  twice more for a total of 3 rounds, resting 30 seconds between each. 
  After completing all rounds rest 1 minute and move on to below exercise.

4) Bodyweight Squat - 20 seconds squats followed by 10 seconds rest

• Perform the above exercise for 20 seconds. Rest for 10 seconds.
  Repeat the exercise eight more times for a total of 9 rounds. End workout.