Getting strong , losing body fat and building muscle are pretty simple goals to achieve. Simple, but not always easy. People often like to have complex training programs with all sorts of movements and set and rep variations. These complexities make them think the work out is superior to a simple (or as a lot of people interepret it: beginner) program. Now I do believe that variety is the spice of life and work outs need to be changed in order to build muscle, lose weight or get strong, but the fact is that hard work will trump fancy training routines anyday of the week.
One method for simple, quick and brutally effective workouts is the One Lift A Day Program created by Dan John . The premise is simple, pick one compound movement like squats or bench press and then do it for the entire work out. That is right, no variety during that training session, just the one movement for 20 to 45 minutes. Now this sounds easy, almost too easy, but trust me, 10 sets into front squats you will be looking at the leg extension machine like a long lost lover!
I will go into the One Lift A Day program with more detail another time, but for now see the video below for an example of what brutally hard work with only one movement, the kettlebell Clean and Jerk in this case, really is.