Fat-Loss Circuit Workout

A high-intensity workout designed to maximize fat loss while also building strength and endurance. This intermediate routine utilizes a mix of resistance training and cardio to elevate your heart rate and burn calories.

fat loss

intermediate

circuit training

burn calories

strength and conditioning

full

fat-loss

9/15/2025•0 views•intermediate•45 min

Jump Squats

Details

Sets

Reps

10-15

Rest

30s

Equipment

none

Form Instructions

Stand with your feet shoulder-width apart.

Lower into a squat, keeping your chest up and knees over your toes.

Explode upward, jumping as high as you can.

Land softly back into the squat position and repeat.

Push-Ups

Details

Sets

Reps

8-12

Rest

30s

Equipment

none

Form Instructions

Start in a plank position with your hands slightly wider than shoulder-width apart.

Lower your body until your chest almost touches the ground.

Push back up to the starting position while keeping your body straight.

Dumbbell Deadlifts

Details

Sets

Reps

10-12

Rest

45s

Equipment

dumbbells

Form Instructions

Stand with feet hip-width apart holding a dumbbell in each hand.

Keeping your back straight, hinge at the hips and lower the dumbbells toward the ground.

Engage your glutes and hamstrings to return to a standing position.

Burpees

Details

Sets

Reps

8-10

Rest

30s

Equipment

none

Form Instructions

Start in a standing position and drop into a squat, placing your hands on the ground.

Kick your feet back into a plank position.

Quickly return your feet to the squat position and jump up explosively.

Plank with Alternating Arm Lift

Details

Sets

Reps

10-12 per side

Rest

30s

Equipment

none

Form Instructions

Start in a plank position with your hands directly under your shoulders.

Lift your right arm straight out in front of you while stabilizing your body.

Lower your arm and repeat with your left arm.

Mountain Climbers

Details

Sets

Reps

20-30 seconds

Rest

30s

Equipment

none

Form Instructions

Start in a plank position.

Rapidly draw your knees to your chest one at a time, as if climbing.

Keep your hips down and maintain a steady pace.

Russian Twists

Details

Sets

Reps

10-15 per side

Rest

30s

Equipment

medicine ball or dumbbell

Form Instructions

Sit on the floor with your knees bent and feet flat.

Lean back slightly and hold a medicine ball or dumbbell at your chest.

Rotate your torso to the right, bringing the weight beside your hip, then rotate to the left.

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