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Beginner Circuit Training Program for Fat Loss

By Suman Roy

Experience
Beginner (1-2 years)
Time
151 minutes/day | 2 days/week
Good for
Build Muscle, Fat Loss
Equipment
1 x Kettlebell, 2 x Dumbbell, Bodyweight, Other, Pull up bar
Statistics
Average Cardio Intensity
60%
Average Exertion
60%
Description

This 2 day circuit training program is designed to help beginners lose fat the right way. Burning fat has always been a problem for many individuals, but this program will help you torch that extra fat effectively with minimal equipment. You can run this program 2 days a week for a period of at least 8 – 12 weeks, besides using your regular workout regimen.


This circuit workout program consists of 10 exercises to be done in a sequential manner. Complete one set of each of the 10 exercises with very little to no rest in between them. This completes one circuit. Take a breather (no more than 2 minutes) and repeat the same circuit again for a total of 3-5 rounds, depending on your fitness level. Starting with 3 rounds is recommended. Beginners looking for a challenge and to burn excess fat should try this workout!


NOTES:

1. Before starting the workout do dynamic stretching for all body parts and joints. Post completion of the workout do static stretching for all body parts.

2. You can do some variations of the exercises given in the program, from time to time, like barbell back or front squat and goblet squat in place of bodyweight squats, chin ups in place of pull ups, side plank in place of front plank, cross trainer or air bike in place of treadmill. However, for absolute beginners, sticking to bodyweight only is strictly recommended and gradually build up from there.

3. For those individuals, who cannot perform a single pull up or chin up, using Lat Pull Down machine is recommended for the same number of reps as prescribed in the program.

4. Make sure to perform each and every exercise with proper form. Do not rush to complete the reps while compromising form. This may lead to unnecessary injury.

5. Last but not the least, stick to a well-structured calorie deficit diet, for optimal results.

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Workout Overview

Week 1

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Depending on your fitness level. Starting with 3 rounds is recommended.

Circuit
Jumping Jack demonstrationPlay Jumping Jack demonstration
3 - 5 sets, 15 - 20 reps, (rest 120s)
Show Alternative Exercises
High Knee Run demonstrationPlay High Knee Run demonstration
3 - 5 sets, 50 reps, (rest 120s)
Show Alternative Exercises
Kettlebell Swing
3 - 5 sets, 15 - 20 reps, (rest 120s)
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
3 - 5 sets, 15 - 20 reps, (rest 120s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 - 5 sets, 10 - 12 reps, (rest 120s)
Show Alternative Exercises
Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
3 - 5 sets, 15 - 20 reps, (rest 120s)
Show Alternative Exercises
Alternate Dumbbell Lateral Raise demonstrationPlay Alternate Dumbbell Lateral Raise demonstration
3 - 5 sets, 15 - 20 reps, (rest 120s)
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 - 5 sets, 12 - 15 reps, (rest 120s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
1I. Plank
3 - 5 sets, 60s, (rest 120s)
Show Alternative Exercises
Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
3 - 5 sets, 5s, (rest 120s)
Show Alternative Exercises

Depending on your fitness level. Starting with 3 rounds is recommended.

Circuit
Jumping Jack demonstrationPlay Jumping Jack demonstration
3 - 5 sets, 15 - 20 reps, (rest 120s)
Show Alternative Exercises
High Knee Run demonstrationPlay High Knee Run demonstration
3 - 5 sets, 50 reps, (rest 120s)
Show Alternative Exercises
Kettlebell Swing
3 - 5 sets, 15 - 20 reps, (rest 120s)
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
3 - 5 sets, 15 - 20 reps, (rest 120s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 - 5 sets, 10 - 12 reps, (rest 120s)
Show Alternative Exercises
Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
3 - 5 sets, 15 - 20 reps, (rest 120s)
Show Alternative Exercises
Alternate Dumbbell Lateral Raise demonstrationPlay Alternate Dumbbell Lateral Raise demonstration
3 - 5 sets, 15 - 20 reps, (rest 120s)
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 - 5 sets, 12 - 15 reps, (rest 120s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
1I. Plank
3 - 5 sets, 60s, (rest 120s)
Show Alternative Exercises
Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
3 - 5 sets, 5s, (rest 120s)
Show Alternative Exercises

Date Created: 11/26/2018, UTC


Last Updated: 7/23/2021, UTC

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