Free personalized workout plan

Circuit Resistance Fat Loss 2 Day Workout

By Brad Borland

Experience
Intermediate (2-3 years)
Time
104 minutes/day | 2 days/week
Good for
Fat Loss
Equipment
1 x Dumbbell, 2 x Dumbbell, Bodyweight, Exercise Ball, Incline Bench
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description

This 2 day workout combines resistance training with circuit training to burn fat while retaining muscle. The fitness community understands that to lose fat you have to burn calories. What many people forget, however, is that unless you retain your hard earned muscle, you won't burn pure fat as you burn calories and the visual results won't be as extreme. Fortunately, retaining muscle is just as simple as building it; you just have to keep up your resistance training. This workout helps you burn fat and retain that muscle by organizing a resistance training regimen into a circuit for maximum calorie burn. For an extra challenge, perform these two circuits twice for a four day/week workout. Try to leave a day of rest between each workout. Intermediates looking to lose fat the right way should try this workout.

Show More

Workout Overview

Week 1

Day 1: Circuit A

Day 2: Circuit B

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Circuit A

Scroll to top

Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Jump Squat demonstrationPlay Dumbbell Jump Squat demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Renegade Row demonstrationPlay Renegade Row demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Alternating Side Lunge demonstrationPlay Dumbbell Alternating Side Lunge demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
3 - 4 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Crunch (on stability ball, arms crossed) demonstrationPlay Crunch (on stability ball, arms crossed) demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises

Circuit B

Scroll to top

Plyometric Push Up demonstrationPlay Plyometric Push Up demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Box Jumps
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Two Arm Standing Dumbbell Extension demonstrationPlay Two Arm Standing Dumbbell Extension demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises

Date Created: 6/26/2018, EDT


Last Updated: 6/4/2021, EDT

Similar Workouts

More Workouts by mywrkouts.com

More workouts like this

Women's Fat Loss

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.