Weight loss in the first part can happen, depending on what you feast on. If you aim your feasts towards more and more of the "healthy" choices (as I did) you may lose more than you'd think, but your best chance for weight loss is when you are more strictly to the less processed and chemically altered foods.
Indoor exercises- You already got a few really good examples, if you want an insanely killer and really good workout that takes as much room as you need to do a pushup, here's the link (the name is fairly nerdy, as it has nothing to do with spartacus, but it's a very good, fast set of exercises that cover a lot of different muscle groups)http://www.menshealth.com/mhlists/high-intensity-circuit-routine/
It's kind of hard to find the link, but there are 10 separate stations you do for 60 seconds each. Rest 1 minute and repeat the whole set a total of 3 times. You only do as many reps as you can fit in the with good form, so you can adjust it best to fit your skill level. I'd suggest not doing them with weights at first.
As for preference of high weight/rep vs prolonged cardio, it depends on your purpose. If your goal is fat loss then whats important is keeping your heart rate in a certain range and maintaining that while you do other movements or exercises. High weight high rep is best for muscle mass, and muscle weighs more than fat. Low weight high rep is good for muscle toning. This is one of the reasons the Spartacus workout is as successful as it is, its low intensity (comparably) for high reps.
More info on exercise and nutrition can be found at exrx.net
, one of the best sites for free health information that I know of. Granted, you actually have to look for what you need and learn stuff, but I think that's probably for the best anyways.