"It's the most scientifically proven exercise system. It's time efficient and incorporates strength, flexibility and cardio in the same workout." (The Cooper Institute, Dallas, TX) Used in training for entertainment such as 300 and Spartacus.. this the ultimate method for losing fat and building muscle fast.
An example workout:
dumbbell overhead press
kettlebell turkish getup
Do as many reps as you can in 1 minute with each exercise, moving onto the next exercise with 15 second transitions. Once all the exercises are done in sequence rest for 2 minutes and repeat 2 more times.