This type of training has to do using both really high reps and low weight and really low reps and heavy weights. The reasoning behind this to give yourself the benefits of both styles of training. When you lift heavy weights for low reps you jack up your metabolism for the rest of the day. Lifting lighter weights for high reps wont do this quite the same but you will burn more calories during the workout than with the heavier variety. So essentially you are giving yourself the most bang for your buck calorie burning wise. If you have never lifted like this it might be a shock to you at first because this is a very intense training method. I like to start with the high rep low weight supersets first because it acts as a natural warmup. Below is a sample routine.
Band row-20 reps
Bodyweight squat-20 reps
3-4 rounds without resting until you are done with all rounds.
Shoulder press- 6 reps
Deadlift- 6 reps
4-5 rounds without resting until you are done with all rounds.
Lat pulldown- 6 reps
Lateral step up with dumbbell- 6 reps each leg
4-5 rounds without resting until you are done with all the rounds.
Squat jumps- 20 reps
2-3 rounds without resting until your are done with all rounds.