Just do this everyday (or twice a day) and you're all set for weight loss:
https://www.youtube.com/watch?v=O3MjPZi1x7U
I've been doing this workout for 10+ years. There is NO adapting to it. It is the BEST workout ever.
-No Going to the Gym
-No Equipment Required
-Can be done anywhere
-3 minutes if you can make it that fast hahaha
The key is to do the whole thing at the fastest rate you can, maintain good posture and most importantly intensity. It will take you at least 1 month in order for you to do the whole thing and at least 3 months to complete it as fast as he does.
My cardio and endurance is completely nuts thanks to that workout. It also practices your willpower and is a great way to push yourself to the limit.
Don't eat BEFORE doing it or you will most likely throw up in the middle of it.
Basically:
40x Squat Thrust (4x10)
30x Mountain Climbers (3x10)
30x Squat Jump (3x10)
It looks easy, but it's military style savagery. Expect your legs to be completely destroyed.
P.S. I do 10 more minutes of HIIT after M100's. It's my warmup.