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5 total body circuit training workouts

Watch this 15 minute circuit training workout

Circuit training basically means… you'll be doing a series of different weight training exercises in a row without stopping.

When you circuit train you get your heart rate up as you do the weight training exercises back-to-back without stopping.

Circuit training is a good way to combine both:

  1. Aerobics to burn extra fat calories and…
  2. Weight training to build and maintain muscle

Pick 1 of the 5 Circuit training workouts at the top of this page and… You only need to do one of the above workouts for 10-to-20 minutes.

To get a better workout make sure that you have everything setup before you start the circuit. Stopping in the middle of a circuit to setup equipment would defeat the purpose of having a circuit. The constant stopping to get equipment would take away the aerobic fat burning benefit.

Circuit training or any other weight training workouts should be performed 2-to-3 times a week.

More workouts you should use…



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1-20 of 47 Comments
Lynnda

I have been eating right, 1500 calories per day and exercising using your workouts. I have lost 17 pounds since Dec 11th of 2013. The pounds are beginning to come off slower. Is there a way I can speed up the weightloss again. Any advice would be greatly appreciated. Thank you.

January 29, 2014

CJT

Adrian I want to thank you for putting this workout on here. If it wasn't for this I would have stopped working out. I'm ending my third week of your training routines and I feel awesome. Just have a few questions.
1. The top of the page says 5 Total body circuit training workouts, but I only see 4.
2. How long before you see major change.
3. How long should I do these workouts. 1 month, 2 months etc etc

Thanks for your help. Any advice would be welcomed

May 10, 2013

Adrian Bryant

1. the 5th is in the video

2. 2-4 weeks

3. as long as you want but only 3-to-4 days a week

May 10, 2013

Nikki

Thanks for all your advice. I love this workout and the DVD

April 17, 2013

christic@allstate.com

I have lost muscle due to injury. I am ready to get back in the gym now. Can you please let me know what a good workout plan would be that will enhance muscles faster. I also need to know in what muscles are best to work out together to get the best results. Thanks

February 12, 2013

Adrian Bryant

any workout in your situation is good. Did you have a routine before the injury? Just getting your muscles used to working out again is a good start

February 13, 2013

Sy

I'm looking to find out what i'm doing wrong I worked out Monday thru Saturday I use to print out workouts from muscle and strength and do weights at 3 am to 4 then 4 am to 5am cardio and the weight is just not coming off i started at the beginning of this year in feburary started out at 207 now 201 i"m doing something wrong also for the last for weeks i started doing insanity in the evenings at 7pm....what am i doing wrong thankx

November 29, 2012

Adrian Bryant

what kind of workouts were you doing?

December 01, 2012

sy

Day 1 - Shoulders & Legs
Exercise Sets Reps
Front Dumbbell Raise (Superset w/Side Laterals) 3 8 to 10
Side Lateral 3 8 to 10
Step Ups (Superset w/Lunges) 3 50
Lunges 3 15
Shoulder Press 3 8 to 10
Upright Row 3 8 to 10
Leg Press 3 10 to 15
Seated Leg Curl 3 10 to 15
Leg Curl 3 10 to 15
Glute Machine 3 10 to 15
Calf Raise 3 10 to 15
Day 2 - Chest & Triceps
Exercise Sets Reps
Incline Bench Press 3 8 to 10
Chest Press 3 8 to 10
Dumbbell Flyes 3 8 to 10
Dumbbell Tricep Kickback 3 10 to 12
Dumbbell Tricep Extension 3 10 to 12
Tricep Dip 3 10 to 15
Push Up 3 10 to 15
Tricep Pushdown 3 10 to 12

Day 3 - Rest and Cardio
Day 4 - Back & Biceps
Exercise Sets Reps
Hammer Curls (Superset w/Barbell Curls) 3 8 to 12
Barbell Curls 3 8 to 12
Concentration Curls 3 8 to 12
Dumbbell Rows 3 8 to 12
Reverse Bent Over Flyes 3 8 to 12
Lat Pull Down 3 8 to 12
Seated Cable Row 3 8 to 12

Repeat the cycle...

Day 5: Shoulders & Legs
Day 6: Chest & Triceps
Day 7: Back & Biceps

I followed this workout i found now i'm thinking i should do insanity at 2am head to the gym afterwards and do weights at 3 if i can find another weight workout and for cardio do your treadmill intervals work out for 30 minutes then elliptical for 20 minutes what do you think..

December 15, 2012

Adrian Bryant

you should do insanity and all high intensity workouts after you do weights

December 16, 2012

Eddie

1) exercise is NOT #1.
DIET IS.
If your diet is crap you will NOT get the results you want. you CANNOT "cancel out" a terrible diet with exercise.
2) this workout is garbage unless youre using heavier weight.
3) go buy some thermogenics (like $20 each) theyll help with fat loss during the day and work out. I weigh about 195 and i take about 1.5 x the recommend when i work out. (i sweat ALOT more doing that)
Get pre workout. I use C4. it helps get you pumped and ready to work hard.
4) Fat loss workouts should be 'less' weight with more reps. still be pushing yourself with the weight but more reps faster.
5) less rest time in between. Try setting up 3-4 exercises at once. do all of them in a row before resting and count that as one set.
6) if youre doing all that cardio then make sure you are drinking PLENTY of water.
6) i dont feel like i had a good workout if im only working out for 30 mins. try to shoot for 45-60 mins of weights.
7) dont use sites like this. no offense to who ever made this video, but there is WAY too much rest time for this to be effective for weight loss.

February 17, 2013

Amanda

What is your diet like? Exercise is only half the battle when trying to lose weight. You must get your diet in check.

February 27, 2013

John

Can I lose weight from this circuit or will I only gain muscle? (I am wondering this because I really want to focus on losing weight, not gaining muscle right now)

I am 5 10 and 206 pounds.

October 06, 2012

Adrian Bryant

you'll burn fat while building muscle doing this workouts

October 08, 2012

Kotry

Hi,

Is it possible to workout everyday.. Considering that 2 days of the week are only 3 mile run

September 24, 2012

Adrian Bryant

it depends on what you do the other days

September 24, 2012

kotry

Circuit training for 3 days and weight lifting for 2 days... I just keep a constant 3 mile run everyday..

September 25, 2012

Adrian Bryant

how much weight are you using on the circuits? are you doing the circuits on this page? a little more detail may help but depending on how much you do each day will determine overtraining

September 25, 2012

Nishant

Hi Adrian, I m 35 years and weigh 212lbs. From the circuit workout regimes suggested by you, I have tried to design a weekly regime for self, please let me know if this is ok:

Monday:
Morning- Fast weight loss workout #1
Evening- Total body Circuit workout routine # 2

Tuesday:
Morning or Evening- Fast weight loss workout #1

Wednesday:
Morning- Fast weight loss workout #2
Evening- Total body Circuit workout routine # 1

Thursday:
Morning or Evening- Fast weight loss workout #1

Friday:
Evening- Total body Circuit workout routine #3

Sunday:
Morning or Evening- Fast weight loss workout #1

Please let me know if the above mentioned combination is good to follow or please suggest if it requires any modifications.

Also, please note that all the above mentioned Fast weight loss and Total body Circuit workout routines have been taken from the ones which were suggested by you in your site/article.

Thanks for the wonderful article!!

September 06, 2012


Incorrect please try again

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