Mixture program using HIIT as Cardio and complex lifts in a circuit training format for 6 Days a week. 7th Day is stretching. This helped me maintain muscle mass, built up my core, and dropped Body Fat. Note: Intermittent fasting goes well with this program if you're looking to accelerate your cut. I ran the program for 10 Weeks, but 8 Weeks is very effective for shorter cuts. ----------------------------------------------------- Sample workout: 10 - Warmup (Treadmill, or Elliptical) 40/60 - HIIT/Circuit Strength Training 10/5 - Strength Cardio (Ropes, Boxing, Row) 5 - Cool Down Sample Week Structure (You can change your days to mix up the workouts): Day 1: HIIT 1 [Core Weights] Day 2: Circuit Strength Training Day 3: HIIT 2 [Core Body Weights] Day 4: Circuit Strength Training Day 5: HIIT 3 [Core Combo Weights/Body] Day 6: Circuit Strength Training Day 7: Stretch Added Bonus Explosive workout for additional training, or sub in if you're crazy. ------------------------------------------------------ For the Rope you could do the following: 15 Sec: Alternating Wave 5 Sec: Rest 15 Sec: Power Slam 5 Sec: Rest Repeat above for 5 Sets Finish off with 30 Sec: Alternating Wave Used Intervals App (https://itunes.apple.com/us/app/intervals-workout-timer-for/id957586938?mt=8) to setup the program. You can do the same for Rowing to vary the intensity. ------------------------------------------------------ For Boxing the app HeavyBag (https://itunes.apple.com/us/app/heavy-bag-workout-box-4-fitness/id628169631?mt=8) is great as you can set the rounds and rest period, and hear the movements called out.