A good resistance workout for maximum fat-burning, muscle strength/endurance, cardiorespiratory health and bone density benefits is a full-body circuit weight training session. It will definitely help to change your body composition. It basically works this way: perform each exercise 12-15 repetitions with no rest between exercises. Choose a weight (free or dumbbell) that you can handle for 12-15 repetitions. After the last exercise, rest for 2 minutes and repeat the same circuit. Total workout time should be 30-60 minutes. You should do this workout at least 3 days a week on nonconsecutive days. Do this circuit workout for at least 4 weeks. You may need to increase the weight as you progress.
Examples of exercises for a full body circuit training session would be: squats, bench press, walking lunges, bent over rows, shoulder press, biceps curl, low back extensions, tricep dips, step-ups, stability ball crunches, reverse crunches, bridges, planks and lateral lunges.
After 4 weeks of circuit training, you could change your strength workout program to prevent your body from adapting to your workouts. So, how do you know if your strength training program is working for you? If your fitness goal is LEAN and TONE, you will lose inches from your waist, hips, neck, arms, legs, etc. and your body fat will decrease. You should take these measurements at least every 4 weeks to measure your progress. Don't worry about the weight scale at first. Since muscle weighs more than fat, your weight might even go up a little at first. But you will be on your way to acheiving PERMANENT WEIGHT LOSS AND FAT LOSS because your lean muscle mass will gradually replace your burned fat mass. And this will permanently speed up your metabolism.