Just wondering if my program will work for what I want. I am a female, around 5'5 and about 140lbs. I want to lose some fat and keep muscle. I am a pretty active athlete, so I already have some muscle, but there is fat on top which I want to come through. So far, I have implemented healthy diet (am vegetarian and incorporated soy protein to help with muscle). Also started with circuit training and weight lifting. here is my circuit training and schedule:
30 sec jump rope
30 sec bear crawls
30 sec walking lunges
30 sec mountain climbers
30 sec jumping jacks
30 second burpees (sp?)
Do this 4 times in a row, with only a min rest between each circuit. I also then do 7 min stationary bike (on cross train setting) and 5 min hitting a heavy bag. Do this Mon, Tue, Thu, Fri.
Also weight training:
Mon - arms: bench presses, bicep curls, dips, rows
Tue - legs: squats, hamstring curls (on weight bench)
Thu - arms: repeat Mon
Fri - legs: repeat Tue

I also want to incorporate HIIT (sprints) on Sat or Sun morning. Would this be too much because I am already getting all the circuit cardio, or no? I want to lose the fat, but don't want to be too tired and wear my body out and not be able to work out.

Thanks for the help.