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Add Slabs of Lean Muscle with this Fat-Blast Circuit

Keep burning the fat long after you wrap up this high-octane workout.

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  • 30 Min

  • 6

  • Yes

Kettlebell Swing
Kettlebell Swing

For most people, adding muscle while losing fat is the fitness holy grail. It’s tough finding a workout routine that’ll fulfill both needs. Circuit training is often an ideal weapon in achieving this goal because it allows you to build muscle while stressing your cardiovascular system, which causes fat loss.  This circuit is designed to make you stronger, elevate your heart rate, and initiate the EPOC effects (excess post-exercise oxygen consumption), which ensures that you burn fat long after the workout finishes. 

This fat-blast circuit uses compound exercises that incorporate major muscle groups throughout your body. It works simultaneously as a muscle-builder and fat-blaster by combining muscle-building strength movements followed by high intensity exercises that keep your heart rate elevated. For optimal results perform this workout 2-3 times a week, for 3 sets with one-minute rest in between sets. 

Routine

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The Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Thrusters

Equipment
Dumbbells
Sets
--
Reps
8
Rest
--
A barbell, pair of dumbbells, or pair of kettlebells may be used for this exercise. The weight should be challenging but something you manage with proper form
Exercise 2 of 6

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
30-seconds
Rest
10 sec
Aim for a minimum pace of about 35 rope rotations.
Exercise 3 of 6

Kettlebell Swing

Equipment
Kettlebells
Sets
--
Reps
10
Rest
--
A weight plate or dumbbell held vertically are also acceptable substitutions. For most men 25lbs is a good starting weight and for most women 15lbs.
Exercise 6 of 6

Bicycle Crunch

Equipment
No Equipment
Sets
--
Reps
30
Rest
--
Rest one minute before starting circuit over again.
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