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If you want to shave a few inches of your waistline or sculpt a visibly sharper physique, this fat loss circuit is for you.
Comprised of metabolically hungry exercises, the circuit can help you shed those stubborn pounds.
And because it features a mix of resistance, callisthenics and cardio exercises, it will also improve a range of fitness components.
For example, by including this fat loss circuit into your general routine, you should notice a bump in aerobic stamina and muscular endurance.
Another benefit of this fat loss circuit lies in its simplicity. Because the plan features basic bodyweight movements and minimal resistance equipment, you can complete it at home or at your local park/sports ground.
Finally, as I explain in the hints and tips section below, the session plan is completely modifiable. What I mean by that is you can adapt and change it to suit your training preferences and exercise facility.
How to do the fat loss circuit
Before starting the workout, it’s advisable to warm up first. As Micheal Lewis observes in his book Faster, Leaner, Stronger, warming up improves training performance while reducing injury risk.
Simple warm-up activities could include a short bout of cardio (such as rowing for one to 2000 metres or 10 minutes on the cross-trainer) or, alternatively, completing a couple of low-intensity laps around the circuit.
The circuit structure is based on the circular design. This means that the exercises – or stations – are organised into a loop. Starting at the first station, you will attempt to sustain output for the stipulated duration.
When the time elapses, either take a short break or transition to the next exercise in the loop. Ideally, you should aim to complete one full without resting.
Before starting, select the number of laps and corresponding station duration suitable for your current level of fitness and/or time constraints.
Level 1: 4 laps (30 seconds per station)
Level 2: 6 laps (45 seconds per station)
Level 3: 8 laps (60 seconds per station)
Key points
Ensure to warm up thoroughly before starting the fat loss circuit. Here are a couple of warm-up examples for you to try.
Warm-up #1: 1000 metre rowing > 10 air squats > 10 press-ups > 10 burpees > 500-metre rowing > 10 air squats > 10 press-ups > 10 burpees > 250-metre rowing > 10 air squats > 10 press-ups > 10 burpees.
Warm-up #2: Complete two low-intensity laps of the circuit.
Select the training level suitable for your fitness.
Aim to complete one full lap of the circuit before resting. Take no more than 2 mins between circuits.
Set a repeat countdown timer.
Concluding the circuit, cool down and complete this daily stretching routine.
Circuit session plan
Fat loss circuit hints and tips
In the introduction, I mentioned modifying the plan to align with your training preferences. Here, I‘ll briefly explore a couple of options for how you can do this. First, any of the exercises can be changed. For example, if you’re going to do the fat loss circuit at home (our dabble in a spot of outdoor training), you may not have access to a kettlebell. That’s not a problem as you can either double up on another station in the plan or select one from this list of weight loss exercises.
A second way to adapt the workout is by adjusting the training variables. Looking at the levels, you might think that L1 is a touch too easy while L2 is a bit of tall order. The lap number and accompanying station duration should only be viewed as a guide. Nothing more. Thus, you can either mix the levels (apply the L1 timings to the L2 lap number) or set new variables. In short, do whatever you have to make the workout yours. (Here are some examples of weight-loss workouts.)
For the cardio station, I’ve selected sprinting. This is not so much because it is the best fat-burning exercise, but more so because it is the most accessible. You can take sprinting almost anywhere (not so with rowing or cycling) and the vast majority of people can sprint – or at least run fast. But a better exercise for cooking calories is (arguably) skipping.
Skipping, according to Bruce Lee, was three times more energy-intensive than running. Jumping rope engages more muscle groups and is more physically demanding. The one problem, of course, is that not many people can skip. And the few that can are unlikely to skip at the intensity that would match sprinting. With that said, if you can skip, or would prefer to incorporate a different cardio exercise into the plan, you should do so.
Related: Best Circuit Training Exercises
Circuit exercise tutorials
Below, I have outlined the key teaching points for the body weight and resistance exercises. The tutorial is only supposed to serve as a refresher for those who haven’t performed an exercise for a while.
If you come across an exercise that you have not tried, it is wise to practice the movement for a while before performing it in a workout. Also, if possible, it can be helpful to ask an exercise professional to check your form.
Shuttle sprints
To get the most out of shuttle sprinting, the distance should be short – 15 to 50 metres.
The track – or runway – should be clearly marked out with colourful cones.
Because shuttle sprints are a high-octane exercise, typically performed at maximum intensity, you should warm up well.
Also, due to the force exerted during the direction change, it is prudent to perform a series of plyometric jumps during the warm-up. This will prepare the calves and Achilles tendon for the rigours of sprinting.
Press-up
The start of the press-up is the same as the high plank: palms placed flat underneath the shoulders, toes dug into the floor, back and legs perfectly straight.
To perform a press-up simply lower the chest to the floor.
The range of movement you transition through is dictated by your current level of upper body strength. Beginners may only dip to 45 degrees at the arm whereas advanced trainers may sink below 90 degrees.
Complete the exercise by pressing equally through both arms until you’re in the start position.
Remember to breathe consistently throughout the exercise and keep your eyes fixed on the floor about a foot or two to your front.
Jump jack
Adopt a neutral stance – feet are spaced shoulder-width, and your hands are at rest by your side.
Initiate the movement by squatting down into the crouched position.
Stand back up. As you do so, spring your arms and legs out and back in before dropping down into the next jump jack.
Air squat
Get yourself into position: stand with your feet a little over shoulder width apart, knees bent, and arms folded across your chest.
Squat to 90 degrees ensuring to keep your back straight.
To complete the exercise fire evenly through both quads.
If you want to increase the intensity of the air squat, perform a plyometric jump at the top position.
Kettlebell swing
Hold the kettlebell between your legs, palms facing inwards, feet a little over shoulder-width apart.
Keeping the back straight pull the kettlebell between your legs and, using your glutes, propel the kettlebell forward until it’s level with your shoulders.
Ensuring to keep your core engaged throughout the movement, allow the kettlebell to return to the start position and repeat.
Alternate lunges
Stand in a neutral posture: feet spaced shoulder-width, and your arms at rest by your sides.
Initiate the exercise by taking a long step forward with your left (or right) foot.
To improve balance and stability, step out a little. The narrower your feet the wobblier you’ll be.
As the foot plants firmly on the floor, simultaneously bend the knee of the lead leg. Of course, you’ll have to allow flexion to occur in the knee of the supporting leg. Don’t make the common mistake of touching your patella (kneecap) to the floor!
When the hamstring of the lead leg is parallel to the floor, explosive power is released back to the starting position.
Now repeat on the opposite leg.
Walkouts
Standing at one end of a soft training mat, proceed to bend at the waist until you can place your palms flat on the floor.
Now begin to walk your hands out.
When you reach the start of the press-up (this position is sometimes referred to as the high plank), begin to walk your hands back. Alternatively, you can perform a press-up first.
As your hands approach your feet, drop your knees. This will enable you to position yourself in readiness for the final phase of the movement.
Now in a deep squat, stand up under control.
Burpees
Adopt a neutral stance – same as described for the jump jack.
Squat all the way down until both palms are flat on the floor. Ensure that the knees do the bend and not the hips hinging.
Now in the crouched position, shift your weight over your hands before shooting back your legs.
At the halfway point, you should be in the high-plank position. (It’s here that you can perform a press-up.)
To conclude the exercise, spring the feet forward until the knees are tucked into your chest.
Stand up and cap your burpee with an explosive plyometric jump!
Enjoyed this circuit?
Get your hands on 80 more with the Hungry4Fitness Book of Circuits & Workouts Volume 3 >
About Adam Priest –
A former Royal Marines Commando, Adam Priest is a content writer, college lecturer, and health and fitness coach. He is also a fitness author and contributor to other websites. Connect with Adam at info@hungry4fitness.co.uk.
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