- Main GoalLose Fat
- Workout TypeCardio
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week3
- Time Per Workout15-20 minutes
- Equipment RequiredBodyweight, Dumbbells, EZ Bar, Kettle Bells, Machines, Medicine Ball
- Target Gender Male & Female
This circuit workout is awesome for those who want to build muscular endurance.
You will be performing the same exercises you normally would, but pushing for reps & time to burn fat and build muscular endurance.
It also builds core strength, due to most of the exercises (if not all) having you use your core.
I recommend this workout to those looking to lose body fat, but who also want to maintain some strength because it utilizes weights while targeting your cardiorespiratory system — forcing you to keep going until the end of each round with minimal break (30 seconds at most).
Ideally, each individual circuit should take less than 5 minutes to perform, making it 15 minutes total. This is assuming you are taking minimal breaks and using the appropriate load for each workout.
This circuit should be done 2-3 days a week with a day to recover in between (because you will be sore). I would recommend it being at the end of your workout because it will cause fatigue.
Couple of things to note is:
- To get the most out of this workout you will need to eventually change up the frequency, time, and load to avoid a plateau in your results. But that’s only after you have mastered this original routine and it is no longer challenging you.
- All of these exercises can be modified in some form or fashion to fit each individual’s fitness level.
Circuit One: 3 Rounds
|Bodyweight Squats||3||45 Secs|
|Kettlebell Swings||-||45 Secs|
|Incline Push-Ups||-||15 Reps|
|Dumbbell Step Ups||-||45 Secs|
The kettlebell swings and dumbbell step ups should both be about 50-60% of your max so that it fatigues the individual but doesn’t hinder them from being able to finish the workout. The main goal is to work through the circuit efficiently and with speed.
Circuit Two: 3 Rounds
|Leg Extension||3||15 Reps|
|Seated Leg Curl||-||15 Reps|
|EZ Bar Military Press||-||15 Reps|
The seated leg extension and seated leg curl will give those quads and hamstrings a pump. The planks will provide a good core workout to get the full body experience.
Circuit Three: 4 Rounds
|Medicine Ball Slams||4||30 Secs|
|EZ Bar Curls||-||15 Reps|
|Mountain Climbers||-||30 Secs|
|Pull Ups||-||15 Reps|
I saved the most challenging for last, this particular circuit is bound to test your strength, endurance, and willpower. It works both your upper and a lower body. This will have you fatigued after each round. The point of the circuit is to challenge the individual and at the same time work on different muscle groups to hit a full body workout.