This is a verry hard workout, that will make you loose at least 4-5 kg of fat in 6 weeks, while you might gain muscle ( or at least without loosing muscle )
The routine has 3 phase's, each lasting 2 weeks.
This is the plan for the first 4 weeks.
The main idea is that you will only be resting between excersises, between reps you wil be doing cardio, aka. " active resting" ( shadow boxing, joging, stationary bike, jump rope, jumping jacks etc.). Basicaly you will have a 30 min cardio excersise during your muscle gaining routine.
Your diet has to be above 2000 Calories ( estimate for a 70 kg male), i personaly eat about 2400 and still lose weight. I eliminated sugars completely from my diet, other than that i eat wathever i want.
Cardio ( as separate excersise and not " active resting") should last 15-20 mins, of anything you want, for max results do high intensity interval training.
Always warm up, strech and warm down , the excercises take about an hour and a half to complete, and they will drain you hard.
Use about 40-60% of your 6 rep max, for every excercise.