Could someone help me design a workout

[JAGOODMAN1]

I compete amateur MMA and boxing. When I went to the Marine Corps I put on some weight and I am trying to cut back down to 165 I current weigh 183 and have a decent amount of body fat. I think I have about 19 percent body fat. I am 5'9. I am open to suggestions preferably with as little actual free weights as possible.

[paolo27th]

Do you run? Check out this website, it`s pretty cool. Makes me want to run more:
MapMyRun.com - Map your Running Routes. Find Runs. Join our Community of Running. Runner Social Network. Calculate Calories, Online Pedometer, Distance, iPhone, and More.
What I`ll often do is a 30 mins run quickly followed by some interval work. For example I may set a timer and do 4, 5 or 6 burpees every 30 secs for 10 minutes. Very simple but it can get pretty intense.

[razegfx]

quick question - why are you straying away from using free weights? is it a lack of availability or preference?

regardless, lots of interval work will get the fat off. i wouldn't abandon LSD but its less efficient at fat loss, and if that's the priority i'd make it a point to hit the intervals more frequently. sprints, pad work, bags, burpees, all in tabata/interval fashion are nice. i like paolo's burpee idea