Full-body circuits come with non-stop benefits. You can hit more major muscle groups with each workout versus isolating them with a segmented routine. Instead of exercising your hamstrings and quads once per week or four times per month, full-body workouts allow you to work them three times per week without the risk of overtraining. Since you are recruiting more muscle fibers with each training session, you expend more energy, yielding faster fat-loss results.
Your Personal Plan: do this workout in one of three ways. Simply pick the one that works best for you and get moving! Do it three times per week for four weeks to meet your goals.
• Three to four sets of each of the exercises demonstrated here for 12 to 15 repetitions with 30 seconds of rest between sets.
• Progress to heavier weights when you can easily complete 15 reps, and adjust your rest intervals to 45 seconds.
• Perform this program as a circuit routine. Do two minutes of intense cardio (which could include jumping rope, stationary running or using cardiovascular equipment) after completing a series of sets of an exercise.
** from Oxygenmag.com, article by John Berardi, Ph.D**