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…

Adrian Bryant created NowLoss.com

Adrian Bryant NowLoss.com

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1-40 of 50 Comments

Would you recommend wide grip upright rows instead of the db lareral raises?

November 16, 2017

Adrian Bryant

both will get you the desired result

November 18, 2017


Hi Adrian I'm so happy to have found you. Please pray for me Adrian I havr a lot of weight I MUST lose (over 75 pounds)

February 16, 2018


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


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


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

April 17, 2013


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


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


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


1) exercise is NOT #1.
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


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


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



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


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


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:

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

Morning or Evening- Fast weight loss workout #1

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

Morning or Evening- Fast weight loss workout #1

Evening- Total body Circuit workout routine #3

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

Adrian Bryant

I would cut down on what you have and start off with 3-to-4 times per week

September 06, 2012


Hi Adrian....Thanks for the reply. so do you suggest I cut down the workout on Tuesday, thursday & Saturday and do my workouts only on Monday, Wednesday & Friday as per the routine I mentioned in my last post.

Please suggest if the routine/combinations mentioned for Monday, Wednesday & Friday is good to follow.

September 07, 2012

Adrian Bryant

yes, just cut down to whatever 3-to-4 days of the week best suits your schedule

September 09, 2012


Great...shall do as advised Adrian.

Once again thanks so much for the awesome content on your site and for your guidance...Shall get back to you once I see the results!!

September 10, 2012


Hey, Adrian.

Your website's been extremely beneficial. I always come here for any type of help.

One question. Do you mean I should perform a circuit workout for 10 to 20 minutes 2 to 3 times a week? That's it? Combined with a good diet, how much lose can I lose per week?



August 23, 2012

Adrian bryant

the circuits are good but to take your weight loss to the next level you do intervals and follow these rules here

August 24, 2012


Hey, Adrian.

Your website's been extremely beneficial. I always come here for any type of help.

One question. Do you mean I should perform a circuit workout for 10 to 20 minutes 2 to 3 times a week? That's it? Combined with a good diet, how much lose can I lose per week?



August 23, 2012


so far i have lost 90 lbs from being preg-o. my goal weight is 140-145lbs, i now weigh 155lbs. my height is 5'7": before i was prego i weighed 180. i have a lot of loose skin in the mid section and a little everywhere else that i'd like to tone up and get firm, i think this would be my best bet, if you have the time to help me or show me the way to do so i would apperciate it very much. Thank you!

August 16, 2012


i need to lose 50lbs in a day what should i do

August 09, 2012

Adrian bryant

it will not happen in one day but go here to lose in 5 months

August 09, 2012


Nice workout adrian! its a good thing that i browsed into your site. will be doing this tommorow!. :D

July 19, 2012


Hello Adrian,
I came across you article. I am currently in search of a personal trainer. I have had many issues with my weight - mainly loosing weight due to the fact that I have an auto-immune disorder. Regardless, I always find the strength and motivation to go to the gym, but I feel I am doing the wrong excercise. Some weeks I feel bulkier and more satisfied with my appearance. Other days, I feel too thin. Can you recommend any wonderful trainers in Miami or Broward - FL? Are you currently training?

Thank you!
Vanessa Castaneda

June 17, 2012

Adrian Bryant

I don't know of any trainers in that area and I currently don't have time for 1-on-1 training

June 18, 2012


Thank you so much for this website, it sure helps :) I was wondering approx. how many calories would be burnt when doing all the exercises in the 15 mins workout vid? I know that varies for everyone but is it closer to 100 or 500... a rough estimate would be nice, if possible. Thanks again!

May 30, 2012


Hi Adrian,
Getting back into shape after taking a few months off.. Thought I'd try the #4 workout at home. I have a lot of pre-exsiting injuries, knees, shoulders. So I modified a little with the cardio part. This is what I did:
1. DB squat: 15 reps w/ 8lbs dbs.
2. jog in place 90 sec.
3. oblique crunches - 15 reps ea side.
4. Jump rope (made motions with out a rope) 90 sec.
5. Bent-over DB row - 15 reps w/ 8 lb dbs.
6. Jumping jacks - 90 sec.
7. Upright rows w/ 5 lb dbs. had to go light, shoulder issues.
8. jog in place - 90 sec.
9. Tricep kick-backs. Standing up (bent-over) both arms at once. 15 reps w/ 5 lbs.
10. Jump rope - 90 sec.
I did 3 circuits! Took a 2 min walk-rest in-between each circuit. 1st: 10 min, 2nd: 10 min, 3rd: 9 min. 29 min all together. I was sweating! Thanks!

May 09, 2012


I need to lose weight ASAP. I began an exercise regime, Zumba as my aerobic and your program for strength training. My schedule for the past 3 weeks has been overwhelming with the kids and i stopped exercising. i gained back the weight in my midsection except now it looks worse since ive trimmed down over the rest of my body. My arms look bigger too, which i want to lose. I'm breastfeeding and cannot do the lemonade diet, will doing these circuits everyday do the job? I want to look good before my husband returns from working abroad in 2 weeks, not worse, and keep the butt he loves. . .Help

May 08, 2012

  • After the broom makes your waists smaller,
  • Get Adrian's Plan to Lose the leftover belly fat for an even smaller waist.

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