My goal is fat loss (though I'd like to build some muscle in the process). I am female, 5'4 and though I do not know my exact weight it is somewhere around 180 I guess? It's hard to say because my weight has always been much higher than it appears, so I never placed much stock in the numbers. I go by how I look and feel, and how my clothes fit.
Anyway, this is the routine I plan on following Tuesdays and Thursdays. Monday, Wednesday and Friday I will focus more on arms/back with push-ups, dumbbell rows, and tricep kickbacks in place of the leg extensions, mountain climbers and lunges.
Elliptical: warm up for 5 minutes
Squats: 2-3 sets 12-16 reps
Prone Kneeling Leg Extensions: 2-3 sets per leg, 12-16 reps
Elliptical: HIIT 5-10 minutes
Mountain Climbers: 2-3 sets 12-16 reps
Lunges: 2-3 sets of 12-16 reps
Elliptical: cool down for 5 minutes
Any input or advice would be greatly appreciated.