Reduction in BF% levels is a function of diet first and foremost.
Measure what you are eating now and how much you weight, and if it doesnt change after ~2-3 weeks you need to adjust.
If you are able to train 4+ days/week i would recommend some sort of either push/pull, upper/lower or similar split for gaining muscle, ~50 reps total per msucle group, each muscle group worked 2x per week
For losing weight, a total body circuit, low rest periods high reps works good, but as mentioned before, diet is more important than everything else
if you want to make progress at a reasonable pace, you need to focus on one goal (i.e. low BF or more lean mass) at a time