Workout Routines

Today's Workout 113: The high-speed circuit to torch fat and reveal lean muscle

This three-move, non-stop routine will leave you drenched in sweat—and, after a couple of weeks, a few pounds leaner.

Man Does Dumbbell Curl And Press Exercise
Duration 30-45
Exercises 3
Equipment Yes

You'd better show up to the gym ready to attempt this rapid-fire circuit. Because once you start, there's no stopping until you've completed all six rounds.

In this quick-hit routine you'll do back-to-back sets of speed neutral-grip overhead presses, speed rows, and jumping lunges that'll work your entire body and shrink away excess fat. It's the ultimate workout to challenge your fitness, while burning calories and building muscle.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for four to six rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more fat-burning work:

Check out our favorite eight amazing fat-burning intervals, our four ultra-high-intensity circuit workouts to incinerate your belly fat, and our five at-home cardio workouts for fat loss.

For a complete archive of our daily quick-hit routines, go to

Today's Workout 113 The high-speed circuit to blast fat and build muscle (do 4-6 rounds)

Exercise 1.

Neutral-Grip Overhead Press You'll need: Barbell How to
Neutral-Grip Overhead Press  thumbnail
-- sets
20 (as quickly as possible) reps
0 sec. rest

Exercise 2.

Bentover Dumbbell Row You'll need: Dumbbells How to
Bentover Dumbbell Row thumbnail
-- sets
20 (as quickly as possible) reps
0 sec. rest

Exercise 3.

Jumping Lunge You'll need: No Equipment How to
exercise image placeholder
-- sets
10 (each side) reps
30-60 sec. rest