Due to an injury to my right knee, it precludes me from activities such as running and jogging as it places considerable strain and intensity which results in pains.
Since i have gained weight since the accident, i am attempting to lose fat by increasing my heart rate using squats and walking lunges with weights followed by push-ups and mountain climbers.
This is my current regime
4 sets and 10 repetitions - 132 pounds/60 kilograms of parallel squats supported by a bench. I used the bench to signal squatting depth as well as to prevent further injury to my knee.
4 sets - 38 pounds/17 kilograms similar to the form here. The distance varies. The way i measure this is approximately 10 steps in total.
4 sets and 10 repetitions of diamond push-ups followed by 30 second mountain climbers
4 sets and 10 repetitions of decline push-ups followed by 30 second mountain climbers.
I am however unsure if this is an effective way to lose body fat and build muscle.
I understand that diet plays a critical role and am attempting to cut back on sugars including natural such as fruits. I have however found that this is resulting in a loss of energy. My diet mostly consists of vegetables and legumes and as little white rice i can get away with. I don't take other carbs such as breads, pastas, etc. I also limit the intake of cheese and creams e.g. coconut.
It has been pointed out that my post may be a duplicate of the post on the differences between aerobic an anaerobic exercises. I would like to point to the specific question of whether the exercises i am performing will help lose fat as opposed to the differences.