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Super Set Circuit Fat Loss Workout

By mywrkouts.com

Experience
Advanced (3+ years)
Time
97 minutes/day | 1 day/week | 1 weeks
Good for
Women's Build Muscle, Women's Fat Loss
Equipment
Barbell, Bodyweight, Dumbbell, Other, Weight Plate
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 back to back before resting. This type of training places a greater strain on your muscles and your cardiovascular system in a short amount of time, which is terrific for fat loss and muscle growth. With 11 different superset circuits, this workout is perfect for advanced fitness junkees looking for a real challenge.

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Week 1


Super Set Circuit Fat Loss Workout

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ExerciseSetsRepsRest
Circuit1A. Bodyweight Jump Squat
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
310
10 - 15
10 - 15
60s
1B. Barbell Squat
Barbell Squat demonstrationPlay Barbell Squat demonstration
310 - 1560s
1C. Bodyweight Jump Squat
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
310
10 - 15
10 - 15
60s
1D. Barbell Squat
Barbell Squat demonstrationPlay Barbell Squat demonstration
310 - 1560s
Circuit2A. Weighted Squat
Weighted Squat demonstrationPlay Weighted Squat demonstration
310 - 150s
2B. Bodyweight Side Lunge
Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
3100s
Circuit3A. Push-up
Push-up demonstrationPlay Push-up demonstration
310 - 150s
3B. Steam Engine
Steam Engine demonstrationPlay Steam Engine demonstration
3100s
Circuit4A. Barbell Biceps Curl
Barbell Biceps Curl

Bicep Curl with Squat
310 - 150s
4B. Standing Hammer Curl
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration

Hammer Curl with Lunges
3100s
Circuit5A. Incline Bench Barbell Row
Incline Bench Barbell Row demonstrationPlay Incline Bench Barbell Row demonstration

Reverse grip to hit biceps if needed.
310 - 150s
5B. Mountain Climber
Mountain Climber demonstrationPlay Mountain Climber demonstration
310 - 250s
Circuit6A. Dumbbell Lunges
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration

Lunge & Twist while holding a dumbbell
310 - 120s
6B. Bodyweight Side Lunge
Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
310 - 150s
Circuit7A. Bent Over Barbell Row
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
310 - 120s
7B. High Knee Run
High Knee Run demonstrationPlay High Knee Run demonstration
320 - 300s
Circuit8A. One-Arm Dumbbell Concentration Curl
One-Arm Dumbbell Concentration Curl demonstrationPlay One-Arm Dumbbell Concentration Curl demonstration
310 - 150s
8B. Bodyweight Jump Squat
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3100s
Circuit9A. Dumbbell Flys
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
310 - 150s
9B. Floor Crunch (legs on bench)
Floor Crunch (legs on bench) demonstrationPlay Floor Crunch (legs on bench) demonstration
310 - 200s
Circuit10A. Standing Hammer Curl
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
310 - 150s
10B. Jumping Jack
Jumping Jack demonstrationPlay Jumping Jack demonstration
330 - 600s
Circuit11A. Dumbbell Lunges
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration

Pendulum Lunge
210s
11B. Single-Leg Donkey Calf Raise
Single-Leg Donkey Calf Raise

Per leg
210 - 150s

Date Created: 6/23/2018, UTC


Last Updated: 9/12/2020, UTC

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