Workout Routines

The best full-body fat-loss workout

Tackle this fat-searing workout to shed pounds in just a few weeks.

by
Chinup
Westend61 / Getty
Westend61 / Getty
Duration 30-45
Exercises 9
Equipment Yes

Most big-box gyms feature a cluster of machines arranged to provide members with a “circuit.”

Circuits are a gym’s equivalent of a no-brainer, requiring you to move from machine to machine for a prescribed number of repetitions—over and over again, just like hamsters or mice might running through a plastic obstacle course.

But you're not a mouse. You're a man.

We’ve got a better circuit—one that involves free weights—to build more muscle, burn more calories, and keep you challenged for the long term.

Option A

How it works

This routine consists of three circuits. The first prioritizes abs by placing them first. From there, you’ll move on to a light circuit that will burn loads of calories; you may repeat this circuit 3-5 times, depending on your comfort level. Finally, you’ll hit the main circuit, which builds strength and muscle.

Directions

Perform the first exercise as straight sets. Exercises 2A through 2D are done as a complex, so choose one pair of dumbbells and use them for each move. Use a load that allows you to complete your reps on your weakest exercise in the series. Perform six reps for each of the exercises. Rest 90 seconds and repeat. You may perform this circuit 3-5 times, depending on your comfort level.

For exercises 3A through 3D, adjust your equipment and loads as necessary, but perform them in the same circuit fashion. If you choose to repeat the workout, vary the sets and reps you perform on these last four exercises each session. This will help you to continue milking gains from the circuit for months on end. Rotate between 3 sets of 10 reps, 4 sets of 5 reps, and 2 sets of 15 reps.

Option B

How it works

Just as with Option A, this workout prioritizes abs and employs a range of compound exercises to recruit more muscle groups efficiently while burning calories at a fast rate.

Directions

This routine can be substituted for Option A, or combined with it, alternating the two for a total of three sessions each week, resting a day between workouts (and then two days before repeating the cycle). You may perform the second circuit 3-5 times, depending on your comfort level. Rotate the sets and reps on exercises 3A through 3D as follows: 4 sets of 5 reps, 2 sets of 15 reps, and 3 sets of 10 reps.

The best full-body fat-loss workout Option A: Target your core, burn calories

Exercise 1.

Swiss Ball Plank Circle You'll need: Swiss Ball How to
Swiss Ball Plank Circle thumbnail
2 sets
30-45 sec. reps
60-90 sec. rest

Exercise 2A.

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
3 sets
6 reps
0 sec. rest

Exercise 2B.

Alternating Dumbbell Row You'll need: Dumbbells How to
Alternating Dumbbell Row thumbnail
3 sets
6 (each side) reps
0 sec. rest

Exercise 2C.

Dumbbell High Pull You'll need: Dumbbells How to
Dumbbell High Pull thumbnail
3 sets
6 reps
0 sec. rest

Exercise 2D.

Front Squat to Press You'll need: Dumbbells How to
Front Squat to Press thumbnail
3 sets
6 reps
90 sec. rest

Exercise 3A.

Snatch-Grip Rack Deadlift You'll need: Barbell How to
Snatch-Grip Rack Deadlift thumbnail
3 sets
10 reps
0 sec. rest

Exercise 3B.

Alternating Dumbbell Bench Press You'll need: Dumbbells How to
Alternating Dumbbell Bench Press thumbnail
3 sets
10 reps
0 sec. rest

Exercise 3C.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
3 sets
10 (each side) reps
0 sec. rest

Exercise 3D.

Inverted Row You'll need: Power Rack How to
Inverted row thumbnail
3 sets
10 reps
90 sec. rest

The best full-body fat-loss workout Option B: The compound muscle-burner

Exercise 1.

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
2 sets
10 (each side) reps
60-90 sec. rest

Exercise 2A.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
3 sets
6 reps
0 sec rest

Exercise 2B.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
3 sets
6 reps
0 sec. rest

Exercise 2C.

Hang Clean You'll need: Barbell How to
Hang Clean thumbnail
3 sets
6 reps
0 sec. rest

Exercise 2D.

Push Press You'll need: Barbell How to
Push Press thumbnail
3 sets
6 reps
90 sec. rest

Exercise 3A.

Squat You'll need: Squat Rack How to
Squat thumbnail
4 sets
5 reps
0 sec. rest

Exercise 3B.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
4 sets
5 reps
0 sec. rest

Exercise 3C.

Single-Leg Romanian Deadlift You'll need: Dumbbells How to
Single-Leg Romanian Deadlift thumbnail
4 sets
5 (each side) reps
0 sec. rest

Exercise 3D.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
4 sets
5 reps
90 sec. rest
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