When it comes to fat loss, it’s simple, but not easy. In order to lose fat you need to be in a caloric deficit by eating less and exercising more. There are many ways to achieve this, and one of the best ways on the exercise front is circuit training.
So what is circuit training? It’s a fast paced form of weight training where you do multiple exercises back-to-back with no rest.
The benefits of doing circuit training are:
-Increased strength endurance and conditioning
-Increased fat loss
-Higher levels of EPOC (excess post-exercise oxygen consumption)
-Looking damn good
As you can see, there a lot of great benefits to these circuits. On top of all that, you don’t need to train for at least an hour, you can hit it hard for 25-30 minutes and be done with it.
A lot of my clients are busy working professionals who don’t have much time in their schedules so we need to maximize every minute that they have and circuit training works best for them.
The following is how I set up a fat loss circuit for some of my coaching clients:
1. Upper body push x 10-12 reps
2. Upper body pull x 10-12 reps
3. Legs x 10-12 reps
4. Core x 30-45 seconds
5. Cardio x 60-90 seconds
Rest 30-45 seconds after the set is complete. Repeat for 3-4 sets.
So why does this circuit work?
The reason why this works for burning fat and building muscle is because it is full body and uses every muscle group. By blending strength training exercises along with cardio, you burn a lot more calories compared to just doing one exercise at a time or cardio alone.
Along with that, the way the exercises are sequenced allows you to switch muscle groups when one is fatigued. By the time you’ve finished the circuit, the original muscle groups have recovered and they’re good to go for the next set.
The great thing about this template is that you can plug and play any exercise you want into these movements. The sky is the limit and you can make the most out of this given the equipment that you have available at your gym.
Just make sure that you’re picking compound movements that work multiple muscle groups instead of exercises that only use one muscle group.
So please for the love of God, don’t go make a circuit consisting of bicep curls, triceps pushdowns, calf raises, crunches, and some light jogging.
In regards to the weight, don’t let the fact that it’s circuit training make you pick light weights. Pick one that is challenging to where that the last 2-3 reps are a struggle but doable. On a difficulty scale of 1-10, you should be at a 7 or an 8.
With the cardio exercise portion, go at a pace where you’re working hard but can sustain it for the entire period. After you finish the entire series and finished resting, you should be ready to go for another set.
So without further ado, here are three fat loss workouts that you can do throughout the week or to complement your current training program:
Workout 1
A1. Dumbbell Shoulder Press – 10-12 reps
A2. Lat Pulldowns – 10-12 reps
A3. Dumbbell Goblet Squat –12 reps
A4. Decline Plank – 45 seconds
A5. Jump Rope – 60-90 seconds
Perform A1-A5 sequentially with no rest in between. After you complete A5, rest 30-45 seconds before doing your next set.
Workout 2
A1. Dumbbell Incline Bench Press – 10-12 reps
A2. Bent Over Dumbbell Rows – 10-12 reps
A3. Dumbbell Reverse Lunges – 10-12 reps each leg
A4. Stability Ball Stir the Pot – 45 seconds
A5. Treadmill Run – 60-90 seconds
Perform A1-A5 sequentially with no rest in between. After you complete A5, rest 30-45 seconds before doing your next set.
Workout 3
A1. Feet Elevated Pushups – 10-12 reps
A2. TRX Rows - 10-12 reps
A3. Kettlebell Deadlift – 10-12 reps
A4. Landmine Rotations – 30 seconds
A5. Assault or Stationary Bike – 60-90 seconds
Perform A1-A5 sequentially with no rest in between. After you complete A5, rest 30-45 seconds before doing your next set.
Now if you have a lot more time than 30 minutes in your workouts throughout the week, you can do these right after your heavier strength training exercises. Circuits after strength work is a great way to finish off your workout.
Closing Thoughts
Circuits are a great way to torch fat, build muscle, and improve your conditioning at the same time. So if fat loss is a goal of yours and you don’t have much time to work out, then this is the perfect way for you to train.
Arrive, kick ass in 30 minutes, and leave. Incorporate these workouts into your routine and watch the fat melt off.