Workout Routines

Today's Workout: The 3-circuit workout to burn fat fast

Get shredded and lose weight with this fast-paced training routine.

Lifting
hoozone / Getty
hoozone / Getty
Duration 60
Exercises 14
Equipment Yes

When you're in a rush or you have limited time to hit the gym, circuit training is a great tool to burn fat and get your heart working fast in just minutes.

In circuit training, resistance and aerobic training are combined into one workout to increase heart rate and keep it at a training level for the duration of the exercise session. The results are improved cardiovascular and muscular endurance along with functional strength and fat loss.

This three-circuit workout designed by Mike Strevel, C.P.T., is an adaptation of one of the Shredded classes Strevel teaches at David Barton Gym in New York. Power through this full-body workout to build muscle and burn fat in just 45 minutes.

Directions

Do each exercise without rest, moving to the next exercise without stopping. After each complete circuit, rest for 1-2 minutes. Complete 2-4 rounds of each circuit—enough to be challenging, without overtaxing your system. Remember, use relatively light weights for each exercise, because those reps add up.

And even though a traditional circuit calls for zero rest between exercises, always set up with proper form for each exercise, and make sure you're executing each motion correctly. Barbell-centric power movements like the squat and Romanian deadlift require special attention to form, so make sure you're taking the necessary time to do each rep perfectly.

For more weight-loss workouts

Check out the 10 best workouts for weight loss, five fast bodyweight workouts for weight loss, and the best full-body fat-loss workout.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

The 3-Circuit Fat Loss Workout Circuit 1 (Do 4 rounds)

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
1 sets
10-12 reps
0 sec. rest

Exercise 2.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
1 sets
10-12 reps
0 sec. rest

Exercise 3.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
1 sets
10-12 reps
0 sec. rest

Exercise 4.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
1 sets
10-12 reps
0 sec. rest

Exercise 5.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
1 sets
2 minutes reps
1-2 min. rest

The 3-Circuit Fat Loss Workout Circuit 2 (Do 4 rounds)

Exercise 1.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
1 sets
10-12 reps
0 sec. rest
With dumbbell static hold

Exercise 2.

Lateral Bound You'll need: No Equipment How to
Lateral Bound thumbnail
1 sets
10-12 reps
0 sec. rest

Exercise 3.

Lateral Bound You'll need: No Equipment How to
Lateral Bound thumbnail
1 sets
10-12 reps
0 sec. rest
With low jab

Exercise 4.

Decline Pushup You'll need: Bench How to
Man performing decline pushup thumbnail
1 sets
10-12 reps
0 sec. rest

Exercise 5.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
1 sets
2 minutes reps
1-2 min. rest

The 3-Circuit Fat Loss Workout Circuit 3 (Do 4 rounds)

Exercise 1.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
1 sets
10-12 reps
0 sec. rest

Exercise 2.

Crunch You'll need: Swiss Ball How to
Crunch  thumbnail
1 sets
10-12 reps
0 sec. rest
Throw two punches at the top of every crunch

Exercise 3.

High knees How to
Backward Sprint thumbnail
1 sets
20 (each side) reps
0 sec. rest

Exercise 4.

Ice Skater Hop You'll need: No Equipment How to
Ice Skater Hop thumbnail
-- sets
10-12 reps
1-2 min. rest
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