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Super Set Circuit Fat Loss Workout

By mywrkouts.com

Experience

Advanced (3+ years)

Days per week

1 day

Time

97 minutes

Genders

Female

Goals

Build Muscle (Female)
Fat Loss (Female)
Description

This workout incorporates supersets in order to maximize fat loss in a short amount of time. When it comes to efficiency, supersets are king. With supersets, you perform two or more exercises sets bac

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Equipment

Barbell, Bodyweight, Dumbbell, Other, Weight Plate

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

97 minutes

Genders

Female

Days per week

1 day

Goals

Build Muscle (Female)
Fat Loss (Female)
Description

This workout incorporates supersets in order to maximize fat loss in a short amount of time. When it comes to efficiency, supersets are king. With supersets, you perform two or more exercises sets bac

Show More

Equipment

Barbell, Bodyweight, Dumbbell, Other, Weight Plate

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

40%

Week 1


Super Set Circuit Fat Loss Workout

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ExerciseSetsRepsRestNotes
1A. Bodyweight Jump Squat3 sets10, 10 - 15, 10 - 15 reps60s
1B. Barbell Squat3 sets10 - 15 reps60s
1C. Bodyweight Jump Squat3 sets10, 10 - 15, 10 - 15 reps60s
1D. Barbell Squat3 sets10 - 15 reps60s
2A. Weighted Squat3 sets10 - 15 reps0s
2B. Bodyweight Side Lunge3 sets10 reps0s
3A. Push-up3 sets10 - 15 reps0s
3B. Steam Engine3 sets10 reps0s
4A. Barbell Biceps Curl
Barbell Biceps Curl
3 sets10 - 15 reps0s
Bicep Curl with Squat
4B. Standing Hammer Curl3 sets10 reps0s
Hammer Curl with Lunges
5A. Incline Bench Barbell Row
Incline Bench Barbell Row
3 sets10 - 15 reps0s
Reverse grip to hit biceps if needed.
5B. Mountain Climber3 sets10 - 25 reps0s
6A. Dumbbell Lunges
Dumbbell Lunges
3 sets10 - 12 reps0s
Lunge & Twist while holding a dumbbell
6B. Bodyweight Side Lunge3 sets10 - 15 reps0s
7A. Bent Over Barbell Row3 sets10 - 12 reps0s
7B. High Knee Run
High Knee Run
3 sets20 - 30s0s
8A. One-Arm Dumbbell Concentration Curl3 sets10 - 15 reps0s
8B. Bodyweight Jump Squat3 sets10 reps0s
9A. Dumbbell Flys
Dumbbell Flys
3 sets10 - 15 reps0s
9B. Floor Crunch (legs on bench)
Floor Crunch (legs on bench)
3 sets10 - 20 reps0s
10A. Standing Hammer Curl3 sets10 - 15 reps0s
10B. Jumping Jack
Jumping Jack
3 sets30 - 60 reps0s
11A. Dumbbell Lunges
Dumbbell Lunges
2 sets1 reps0s
Pendulum Lunge
11B. Single-Leg Donkey Calf Raise
Single-Leg Donkey Calf Raise
2 sets10 - 15 reps0s
Per leg

Date Created: 6/23/18, 12:10 PM


Last Updated: 9/12/20, 9:35 PM

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