If your goal is to lose body fat, then weight training is the best way to do it. Lifting weights will stimulate greater amounts of lactate (lactic acid) than aerobic training and its results are greater muscle mass and fat loss. Now you won’t look like Arnold, but you will improve your metabolism and feel better. However, when body composition training is your goal than a few things needs to be prioritized.

First, full body conditioning should be implemented for the first 4-12 weeks depending on how trained the individual and their body fat composition. The higher body fat percentage, the longer the total body conditioning program.

Second, use large compound movements like squats, pullups
(or pulldowns) and presses (chest presses, as well as shoulder oresses) as the first exercises of the program then work down toward smaller muscle groups.

Third, keep the work to rest ratio ~ a 1:1 or 1:0.5. That means work for 60 seconds and rest for 30-60 sec. Try keeping the total duration of a set to 60-75 seconds without rest between reps. If you feel like puking with in the first 6 sets then your on the right track, if you’re not, the work is too easy or rest is too long. (Kidding of course, but it should FEEL like work)

Finally, keep your total workout to 45-60 minutes.