[maniacut]

Squats/Deads aren't the best way to lose weight, they're just in the sticky because most people will come here clueless and wonder why their routine of a million tricep extensions and bicep curls isn't making them any bigger. They're complex full body heavy movements that will tax your central nervous system and help you get stronger through your whole body.

I don't know much about the circuit training type routine but it's probably fine as long as it's not all about single joint isolation exercises. I'd sub your 45min of cardio with a HIIT session and yes you can do it on a bike/elliptical. It's pretty much the same protocol, warmup for a couple minutes then go through a 30/30 or 30/20 set (30s of balls out exertion, 20s of very light pace) and go through that for 8-20 minutes; whatever you can handle and then try to increase sets session to session. Cooldown with a couple minutes of light pace.