5 Day Fat Buring Circuit Workout

Workout Goals: Burn Calories and Increase Fitness
Workout Features:
High Intensity Cardiovascular and Strength Circuits

This workout is designed with a view to burning a high number of calories, leading to significant fat loss. The workout also contains aspects of strength training, muscular endurance, and cardiovascular fitness. It is suitable for trainees at any level, although beginners may find it more demanding, and get better results from it than those with more training experience, who may require a higher intensity, higher volume workout. Days one and four are upper body focused workouts, days two and five lower body, and day three is a core/cardio workout. All the training sessions are intended to be performed at a quick pace, with little to no rest between exercises, unless otherwise stated.

Workout Overview

  • You should try to fit all four workouts into one week if possible. Ideally not training more than three days in a row. An optimal split would be Monday/ Tuesday/ Thursday/ Friday/ Saturday.
  • While most of the exercises appear fairly basic, keeping perfect form is imperative. So if there are any that you’re unsure of, ask a gym instructor for help.
  •  Although you won’t necessarily be looking to get stronger, it’s important that you push yourself on the weighted exercises. There is no point using light weights that you find easy – you need to choose the heaviest weights you can manage, while hitting the target reps and maintaining good technique.
  • Warm up and cool down thoroughly before and after lifting.
  • If you feel the need, you can perform some low intensity steady state cardio on your rest days, but this should be kept very light, so as not to interfere with your recovery.
  • Weight recommendations aren’t given, but as stated, you should pick a weight that is challenging, but manageable. In the first few weeks you should err on the side of caution while you get used to the workouts, then start increasing your poundages.

Day 1 – Upper Body

Perform the following circuit five times, with no rest between exercises, and 90-120 seconds rest between circuits.

Exercise Reps Notes
Pushups 15 Do these on your knees if you can’t manage full pushups. Or, if you find pushups easy, add extra resistance using a band, or weighted vest.
Face Pull 15 Use a cable station or resistance band
Dumbbell Shoulder Press 15
Chin ups 15 Do these on an assisted machine, or with bodyweight.

Perform this circuit three times, resting no more than 60 seconds between round.

Exercise Reps Notes
Barbell Curls 20
Triceps Dips 20
Hand to Elbow Plank 45 seconds
Ab wheel Rollouts 10

Day 2 – Lower Body

Perform the following circuit five times, with no rest between exercises, and 90-120 seconds rest between circuits.

Exercise Reps Notes
Front Squats 8
Stiff Legged Deadlifts 8
Standing Calf Raises 12
Walking Dumbbell Lunges As many as possible Lunge the length of your gym, then turn around and lunge back. You should do 15-20 lunges per leg in total, so may need to make two trips. You can use body-weight for these to begin with.

Perform this circuit three times, resting no more than 60 seconds between round.

Exercise Reps Notes
Leg Extensions 15
Leg Curls 15
Plank Maximum Hold
Wall Sit Maximum Hold

Day 3 – Core and Cardio

Repeat this circuit five times, resting as little as possible between circuits. Time yourself for the five rounds, and aim to get quicker every week.

Exercise Reps Notes
Burpees 10
Kettlebell Swings 10
Mountain Climbers 20
Straight Legged Sit Ups 20

Perform five rounds of the following, resting 60 seconds between rounds.

Exercise Reps Notes
Jump Lunges 15 per side
Reverse Crunches 15
Russian Twists 15 per side Use a dumbbell or kettlebell for added resistance.
Treadmill Sprint 45 seconds Sprint as fast as you can, and put the treadmill on an incline if you’re able to.

Day 4 – Upper Body

Perform each of the following exercises for 10 reps each, then nine reps, then eight, and so on, until you’re at one of each.

- Barbell Push Presses
- Barbell Row
- Dumbbell Floor Press
- Dumbbell Renegade Row

Once you can complete this without too much difficulty, try working your way back up to 10 reps of each as well.

Day 5 – Lower Body

Set a timer for fifteen minutes, and do ten reps of each of the following exercises –

- Barbell back squat with 75% of your bodyweight for males, and 50% bodyweight for females.
- Reverse dumbbell lunges (10 reps per side)
- Back extension (use added weight if bodyweight isn’t enough)
- Barbell deadlift using the same weight as you did for squats.

Aim to do as many rounds as possible in 15 minutes.

Finish the session with some stationary bike sprints. Pedal as fast as you can for 15 seconds, then go steady for 45 seconds. Do this 10 times.

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