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This sounds really good. I would advise doing High Intensity Interval Training to a max of 3 times per week for recovery purposes. A circuit is a great way to keep your heart rate elevated, sweat dripping, fat burning and addition of lean muscle.

Cheers
-Dylan

Great combo's I would recommend (if you have time) splitting the Circuit training up with the HIIT training.

So your switching between on each days.

Example:
------------------
Day 1) Circuit Training (30 to 45 mins) - Boosts metabolism moderately 10 - 16 hours.
Day 2) HIIT Training (15 to 20 mins) - Metabolism highly. - Your Resting Metabolic rate will be boosted upwards to 24 hours.
Day 3) Rest Day or Lower Intensity Cardio / Resistance Training - This is a day where you can burn out some extra calories or rest and allow your last HIIT session to do it's work.
------------------

You'll be working out 4-5 times a week with a goal in mind to keep your metabolism revving high throughout the week.

Understanding the workout in greater Depth...
A study used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post-workout.

Thirty-eight hours is a pretty significant timeframe for metabolism to be elevated. If you trained at 9AM until 10AM on Monday morning, you're still burning more calories (without training) at midnight on Tuesday.

What is EPOC?
EPOC (Exercise Post Oxygen Consumption) is defined scientifically as the "recovery of metabolic rate back to pre-exercise levels" and "can require several minutes for light exercise and several hours for hard intervals."

This is why Circuit training / supersets / HIIT makes more sense for fat-loss than regular low intensity cardio.

You may be burning more calories in 1 hour for the low intensity cardio session than in a HIIT session, but if you look at it as a whole, burn way more calories over time with HIIT from the boost in EPOC.

Does this mean there's no place for low intensity cardio? No... It simple just isn't our top priority. You can perform low intensity cardio on your rest days as long as it doesn't effect your recovery rate for your next HIIT / Circuit training session.

Your on the right track, Results will come!
Soon I'm going to start on this program as well.

Remember, results won't happen unless your diet / nutrition is on track also. It plays the main role for fatloss / cutting. Assuming your goals are to get cut.

=)

Dudes thanks for the replyings and the advises, but i have a question, isnt the sprints a good way for developing body mass, i mean not like a super weight lifter, lets say just like the 300 guys. Dont remmember exactly the web page where i read that with HIIT you could get excelent results, for example the sprinters are like very lean and muscular. Can someone explain this to me a bit better or tell me if this is right?.

Thanks

Sprinting increases the amount growth hormone your body produces, witch can help to increase muscle mass and strength.

I've never used it for this technique though.

ohh cool thanks, i will try it i will do this for about 3 months and see the results and then i'll tell u what happened. I want to see if its possible to get lean and muscular without doing weight training.

yeah you can get a solid workout from doing that in a short period of time, its actually quite ideal.

You mentioned you do dumbbell thrusts... but you dont have dumbbells. Now i'm confused.

well it's the.. uhmm the form that i do the exercise, but i dont use a dumbbell, i use a empty gas tank (not gasolin) lol but it's the same movement, also it isnt as heavy as i used to do with real dumbbells so i dont think it counts as a potential body mass producer. Sorry for the contradiction. I shoud have explained the exercise as a gas tank.

Lol gas tank. Good Job man, getting the workout done anyway / shape / form you can!

haha yeah, i have a question ,is it normal that after an intense workout you feel a little dizzy or something in general? beside of muscle pain

Usually after H.I.I.T I can feel a little bit dizzy after, but it subsides rather quickly, you shouldn't have that feeling... you may need to eat more food or healthier food before your workout. Faintness and dizziness usually go hand and hand and usually occur from lack of nutrition.

-Dylan

In addition to what Dylan said; if you lye down after high intensity training, as soon as you stand up you may feel dizzy.

It’s a good idea to walk it off for a few minutes; let your heart rate go down.

Oh thanks for the advises

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