Forget fancy gadgets! The core of your training should focus on the basics.
One thing I have learned from a ton of experimenting with myself and others over the years (and from talking to some amazing seasoned coaches) is that when it really comes down to it, the best route to success is to keep it simple.
Fancy training toys, gizmos and other trendy fads are great as a minor tool down the road after you have built a solid foundation but even then, simplicity still wins and the core of your training should always focus on the basics. The other thing I have learned is that at the root of fat loss, performance and even health, is strength. Strength is something subjective that varies from person to person and from situation to situation but the stronger you are, the better you will be, no matter your goal.
Below is a sample workout that focuses on the basics and is guaranteed to make you stronger from head to toe. It will help you with real strength from the loads lifted and the relative strength from the lifts with your own body weight. This workout is great for increasing lactate threshold while keeping strength and burning fat.
Perform 3 rounds or until you feel your body is prepped and primed for the workout to come.
Shoulder Mobility Work with stick and bands
One-Legged Bench Squats – 6 to 8 reps on each side
Military Push-Ups – hands directly under your shoulders – 6 to 8 reps
One-Legged Deadlifts – 6 to 8 reps, each side
Supinated Close-Grip Inverted Rows – 6 to 8 reps
Perform 4 sets of 6-8 reps for the weighted exercises and go to muscle fatigue on the bodyweight exercises with approximately 30-60 seconds rest between coupled exercises and 2-3 minutes rest between rounds.
Front Squat to Press with Tuck Jump to Inch Worms
T-Bar Row to Chin-Ups
Sumo Deadlifts to One-Legged Burpee
Incline Bench Press to Push-Ups
Planks 30 secs to V-Ups 30 secs
Finish this workout with a cardio cool down, some foam rolling and some static stretching and post workout nutrition to replenish your body and help those muscles recover properly.