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Stephanie's Circuit Style Fat Burning Workout

Average: 3.8 (108 votes)
3.8 5 108
Feature body transformation success Stephanie Althea provides this intense and effective fat burning circuit workout for women.

Workout Summary

Main Goal:
Lose Fat
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
1
Equipment Required:
Barbell, Bodyweight, Dumbbells
Target Gender:
Male & Female

Workout Description

I had a crrrrrazy workout this morning, and I want to share it with you today!

To spice up my workouts, and because I find cardio boring as hell, I incorporate HIIT training 2-3 times a week. (HIIT = High-Intensity Interval Training) The premise is that you will alternate weight training with cardio. Most HIIT circuits will have you doing the weighted exercises, followed by the cardio exercise, but I like to amp up the intensity by alternating weights and cardio simultaneously, instead of consecutively.

For instance - instead of doing 3 sets of squats, followed by 3 sets of kickboxing moves, you'll do 1 set of squats followed by 1 set of kickboxing, and repeat that for a total of three times, like this:

Circuit One

Circuit One
Circuit One
Exercise Sets Reps
Weighted Jumps 1 10-15
Jump Squat 1 10
Weighted Squat 1 10-15
Jump Squat 1 10
Weighted Squat 1 10-15

Move on to circuit two...

What I love about these workouts is that you're constantly challenged, constantly moving, and don't have a chance to get bored AND...you're sneaking in your cardio! It's fantastic! So, get out a piece of paper and copy down this kick-ass workout I made!  There are 10 circuits in all, and it takes about 55 minutes to complete, You should use a weight that allows you to do 10-15 reps. Depending on the intensity you put into it, and the amount of weight you use, you can burn 500-800+ calories during this workout.

REMEMBER: THERE ARE NO REST BREAKS! MOVE FROM ONE CIRCUIT TO THE NEXT WITHOUT STOPPING! Enjoy!

Circuit Two
Circuit 2A
Exercise Sets Reps
Weighted Squat 1 10-15
Side Squat 1 10
Circuit 2B
Exercise Sets Reps
Push Up 1 10-15
Steam Engine Twists    
Circuit 2C
Exercise Sets Reps
Bicep Curl with Squat 1 10-15
Hammer Curl with Lunges 1 10
Circuit 2D
Exercise Sets Reps
Prone Rows (Reverse grip to hit biceps if needed) 1 10-15
Mountain Climbers 1 10-25
Circuit 2E
Exercise Sets Reps
Lunge & Twist (While holding a dumbbell) 1 10-12
Side Squat 1 10-15
Circuit 2F
Exercise Sets Reps
Bent Over Row 1 10-12
Running - High Knees 1 20-30 seconds
Circuit 2G
Exercise Sets Reps
Concentration Curl 1 10-15
Jump Squat 1 10
Circuit 2H
Exercise Sets Reps
Dumbbell Flyes 1 10-15
Crunches 1 10-20
Circuit 2I
Exercise Sets Reps
Hammer Curl 1 10-15
Jumping Jacks 1 30-60
Circuit 2J
Exercise Sets Reps
Pendulum Lunge 1 5 per leg
Donkey Kicks 1 10-15 per leg

Circuit Two:  Repeat each "mini-circuit" as follows:

  • Circuit 2A -  Repeat three times.
  • Circuit 2B -  Repeat three times.
  • Circuit 2C -  Repeat three times.
  • Circuit 2D -  Repeat three times.
  • Circuit 2E -  Repeat three times.
  • Circuit 2F -  Repeat three times.
  • Circuit 2G -  Repeat three times.
  • Circuit 2H -  Repeat three times.
  • Circuit 2I -  Repeat three times.
  • Circuit 2J -  Repeat two times.

Do not fear this workout; I spaced out exercises so that right after the most intense circuits, you have a slower circuit (like a concentration curl)  so you will have a chance to recover. If you find that you are at the point of exhaustion, drop to the floor and do 25 crunches in between circuits as a chance to catch your breath. Don't attempt this, or ANY high-intensity-interval workout more than three times a week, or you will overtrain/injure yourself/burn out!

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    Average: 3.8 (108 votes)
  • About The Author
    When I started bodybuilding, I used a few diet plans that coincided with the knowledge I'd picked up from Fat Wars, and that's how my first changes happened!
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Comments (111)

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Jason
Posted Mon, 08/02/2010 - 19:23

Hello,

Can this workout be used as a cutting workout? Will much muscle be lost?

Cheers

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Steve's picture
Steve
Posted Tue, 08/03/2010 - 08:49

Hi Jason,

This could be used several times a week along with a good cutting diet for fat loss. As long as you are pushing yourself with weights, you will be encouraging your body to retain muscle.

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Jason
Posted Tue, 08/03/2010 - 18:43

Cheers, thanks for the reply.

I'm trying to arm myself with as much knowledge as possible before I attempt a cut.

Once again, thank you.

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kelly mctighe
Posted Tue, 08/03/2010 - 17:01

Hi...

Could you explain what a steam engine twist is please?

Kind regards

Kelly

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Courtney
Posted Wed, 08/11/2010 - 14:04
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Ryan
Posted Tue, 08/10/2010 - 12:52

My wife and I did this workout and it kicked our butts. We completed it, but it was tough. It's great for mixing things up or getting out of a rut. I highly recommend it (if you're already in good physical condition).

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Crystalyn
Posted Fri, 08/27/2010 - 21:29

ok so i am like very over weight i am 5'4 and 236 punds and i am really tryin to loose this weight....i had a baby 3 years ago and this is the weight from it i used to be 155 before i got preganant...what would be a good workout for a beginner as over weight as me?

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Steve
Posted Mon, 08/30/2010 - 13:27

I would take some time and learn the exercises before jumping in full speed with an approach like this. Better to start slow, get your diet in check, and build into harder workouts than to go all out right out of the gate.

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Wynn
Posted Wed, 08/18/2010 - 08:50

Hi there! This routine looks awesome. I have one question. Do you have an alternative for the squats? I've been having knee issues and I've been told to lay off the squats (especially weighted) - and even the lunges. Thanks so much!

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Steve
Posted Wed, 08/18/2010 - 18:25

Hi Wynn,

Without knowing more about your knee injury it's hard to recommend specific exercises.

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Wynn
Posted Thu, 08/19/2010 - 08:37

Unfortunately, I have not gotten a real satisfactory diagnosis. Basically, I've been told that I have over-used my patella. However, I have found that by taking Glucosamine HCl Chondroiton and doing a lot of Hamstring stretches I have alleviated a lot of the pain. I was told to stop load baring knee excercises, like the lunges and squats. But, I'm still a junky and I'm always looking for a great workout, especially one that includes cardio!

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Wynn
Posted Thu, 08/19/2010 - 09:01

Also, just so you know, I am a female. That was the other thing the Dr. said. That knee issues, such as this, are typical in women. Not sure what that means since I'm the only person I know. Thanks again for your quick response!

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Steve
Posted Fri, 08/20/2010 - 09:47

I would try leg presses and leg extensions to see how they treat your knees.

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Wynn
Posted Tue, 08/24/2010 - 16:05

Great workout. Totally kicked my tail. Just what I was looking for!

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Christina
Posted Fri, 08/20/2010 - 01:32

How long should this workout take?

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Steve
Posted Fri, 08/20/2010 - 09:48

Hi Christina,

I believe slightly over an hour.

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Linda
Posted Tue, 08/31/2010 - 12:30

Hello,

I totally want to try this workout, as I am a former athlete who havent done anything in a year.
Thought I am wondering in circuit 2, do I go from A to J and then repeat it 3times, or do I repeat A 3times, then B 3times, etc....?
Also what do you recommend to do on the rest of the 4days, since this workout is not to be done more than 3times a week? Cardio?

Thank You!

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Steve
Posted Tue, 08/31/2010 - 14:38

Hi Linda,

You perform A through J without resting. This is consider one circuit. After completing this circuit, rest and repeat two more times.

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Howard
Posted Wed, 09/29/2010 - 08:38

Actually, I think you do each mini-circuit 3 times them move on. For example: do 2A three times, then 2B three times, etc.

Please correct me if I am wrong, but this seems to make the most sense.

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Kim
Posted Sat, 09/04/2010 - 07:01

I've been working on getting myself fit for the last 4 months, changed my eating habits completely around, have lost 40 pounds, and am running anywhere from 3.5 to 4 miles five times a week with about 20 mins. on the weight machines but have been looking for something different with weight training and stumbled across this doing some research and am so glad I did. I'll be incorporating this into my workout starting this morning. Question though - if I'm doing this workout, should I do as much running on the same day, cut the running back to about 2 miles or should I not do it on the day I do this routine andweight until my "rest" day from weights? Thanks.

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Steve
Posted Wed, 09/08/2010 - 09:01

Hi Kim,

You can perform running on the same day as weight training. I would make sure to do it either after your lifting, or at another time during the day. Since you are making great progress, I wouldn't cut back.

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Stephanie Sanchez
Posted Sun, 09/19/2010 - 17:23

Do you reccomend any supplements or fat burners to take while doing this circuit workout? Please advise.

Thanks
Stephanie Sanchez

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Steve
Posted Mon, 09/20/2010 - 15:33

Hi Stephanie,

If you have a good understanding of a proper muscle building style diet, then yes, you could experiment with popular fat burners.

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Toy
Posted Mon, 10/04/2010 - 19:29

How often should you this workout? 3x a week or less??

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Steve
Posted Thu, 10/07/2010 - 14:33

Hi Toy,

I've never tried a workout like this. You might want to ask the question on the forum. You will receive some solid advice.

http://www.muscleandstrength.com/forum/

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jordan delong
Posted Sun, 10/10/2010 - 16:17

Hey how much cardio do you think you should add to this workout to see some more improved results

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Steve
Posted Mon, 10/11/2010 - 12:55

Hi Jordan,

You can perform cardio 3 to 5 times per week, based on your needs.

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Chris
Posted Sun, 10/24/2010 - 08:13

Hi Steve,

Can I use this workout as substitute to my cardio?
In my current program,before I start weight training, I do 30 minutes on stationary bike, and after the weight training I do 30 minutes bike as my cool down again. So thats 1 hour cardio training. I wonder If I can use your program to substitute with this boring bike?

So If I follow your program:

Your 1 hour routine then after that my weight training program.

Is my program overkill then?

Big thanks!

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Steve
Posted Mon, 10/25/2010 - 09:54

Hi Chris,

You could certainly try it as cardio. I don't think it would be overkill as long as you are eating properly. Nothing teaches as well as personal experience. Give ti a go and see what you think...

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Slarp
Posted Wed, 10/27/2010 - 23:36

Hi. Can I use this workout repeatedly 3x a week for five months?

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jordan delong
Posted Mon, 11/22/2010 - 19:37

hey steve, i have another question about this workout... when it says bicep curl with squat and hammer curl with lunges how exactly does this routine want it done? do the curls and then squat and then the next set of curls with the lunge then repeat?

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Steve
Posted Tue, 11/23/2010 - 19:23

Hi Jordan,

You repeat each pairing three times before moving on to the next pairing. Check the article again. At the bottom it lists how the exercise pairings should be performed.

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Allison
Posted Sat, 12/18/2010 - 20:38

Would doing these workouts also help tone your muscles?

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Steve
Posted Sun, 12/19/2010 - 16:17

Toning is a word generally associated with fat lose, to reveal the muscle underneath. While this will help some, diet is the most important aspect to focus on. Here are some articles that can help:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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PG
Posted Sun, 12/19/2010 - 04:44

Hey, this is listed as a beginner workout but im not really a "beginner" ive been weight training for yrs now but I am getting sick of my routines and running out of them. Would you recommend this?
I am 5'5" 130 lbs, and in good shape. I am looking for something that will overall tone my body now so I can start seeing more definition. Thanks!

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Steve
Posted Sun, 12/19/2010 - 16:18

Hi PG,

This workout can be used by anyone beginner to advanced.

Toning is almost all about diet. Check out these articles:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Ket Saxena
Posted Sat, 12/25/2010 - 04:51

Whats the difference between Weighted jumps and jump squats...

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Steve
Posted Thu, 01/06/2011 - 15:43

Hi Ket,

Jump squats are generally bodyweight. Check out this video:

http://www.muscleandstrength.com/exercises/bodyweight-jump-squat.html

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Nicole Charles
Posted Tue, 12/28/2010 - 13:46

This workout is awesome. I did it for the first time last night and it totally kicked my butt. Thanks for posting!

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Annesia Davis
Posted Sun, 01/02/2011 - 20:13

I am trying to lose weight and tone my body, I recently had a child, so I wanted to know if this would be a good way to get back into the swing of things, I am also a modern dancer, so that is where I mostly get my workout. But my body gets use to the same oh same oh. Will this routine be a good idea to start.

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Jenna
Posted Tue, 01/11/2011 - 15:35

We are snowed in & I decided to try this workout last night. Very hard & I am definitely feeling it today. (Probably the jump squats...) Thank you!

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Jennifer
Posted Mon, 01/17/2011 - 14:17

How would I be able to incorporate triceps into this workout?

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Charlotte
Posted Mon, 02/14/2011 - 11:27

I did the work out for the first time on two days ago and I am going to do it again today. I really enjoyed this combination of exercises especially since there was no need for a lot of machines.

On average, after how many times of doing this work out do you start seeing results?

Thanks!

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Steve
Posted Thu, 02/17/2011 - 13:13

Hi Charlotte,

If you are in good shape, you could perform this workout three times per week on nonconsecutive days. keep in mind that fat loss is primarily about diet, and while this workout helps, without a good diet plan you won't see the results you are after.

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jodi
Posted Tue, 03/01/2011 - 22:07

if your just going back to working out after 2years and about 40lbs later should you start this program or should you wait and if i need to wait how long?

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jodi
Posted Tue, 03/01/2011 - 22:12

i would like to know if you havent workout in a long time is it safe to do this program or should i wait until i get back in the groove again

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Gio
Posted Thu, 03/03/2011 - 02:29

is this for all gender or female?

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Emily
Posted Tue, 03/08/2011 - 19:21

Did this workout the other day and it was awesome! Would love to see the same type of workout, but with new moves so you would have a few different workouts to choose from!

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Sandi
Posted Sun, 03/27/2011 - 16:05

What are 'steam engine twists' and 'mountain climers'...
Thanks

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tara
Posted Sun, 04/03/2011 - 15:34

how many steam engine twists(circuit 2B) do i do?

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