Either should work just fine. The big thing with fat loss is diet. I do tend to favor density amrap circuits for fat loss due to the pace generally, it allows the trainee to have a conditioning type effect. The template I used to use ( I now coach HS football, but I trained people for 7 years) was the following
Big move – usually complexes for more advanced clients, or just an explosive move for beginners such as KB swings or med ball stuff etc
density circuit 15-20 min again base it off the clients level
finish with interval based cardio
example:
BB complex of deadlift, bent over row, military press, back sqt 3×8
density circuit 15 min
c2 rower 2 sets of 2 min rowing
once you include the warm-up the whole workout takes around 40 minutes
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