Sculpt your entire body in 3 workouts per week. This workout program utilizes full body circuits to keep constant tension on your muscles during the workout.
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
    Full Body
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells, Kettle Bells, Medicine Ball
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

Gone are the days where you would lift weights for an hour, do some abs for 30 minutes, then do some form of cardio for another 45.

Circuit training can combine all these things in under an hour, all while most certainly ramping up the intensity.

Circuit training could be a more efficient way of taxing your body, but also a more efficient way to use your time. Considering in today’s day and age, time is seemingly only invested in family, religion, and money. That’s what people value - nothing wrong there.

Anyway, what if I said you could save some time, while also still getting an insanely effective and challenging workout? I think most people reading would sign up for that.

These workouts are for anyone who’s looking to burn some fat, tax their muscles and tone them up, and most of all be challenged.

Bring your A game, and take a look at what’s in store for you below.

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Workout Overview

Below are three workouts that are used to combine your full body to get the job done. There will be a mix of weight training, cardio, and core work.

For the weight training, once your form is down, pick a weight that challenges you. Often times, I see people can do a lot more than they previously thought. If you’re debating picking up 15 or 20s, go for the 20s and see what happens. You’ll probably be surprised.

All three workouts are to be done with 45 seconds on, 15 seconds off, four sets in a row for each exercise, then move onto the next one listed.

Before each of the three workouts, there will be a 10 minute interval style cardio session on your choice of equipment. This can be the treadmill, stair stepper, bike, ski-erg, whichever your heart desires, or distastes, either or.

This will follow the same 45 seconds on, 15 seconds off, style. You will go max effort on your chosen piece of cardio for 45 seconds, stop and rest for 15 seconds, then continue back at it. All in all, there will be 10 intervals you will be doing of 45 seconds and 15 seconds.

Circuit Workout 1
Exercise Sets Reps
Plank Jacks 10 45 Secs
Leg Lifts - 45 Secs
Overhead Reverse Lunges - 45 Secs
Alternating Lunge Hops - 45 Secs
Squat/Curl/Shoulder Press - 45 Secs
Bent Over Row - 45 Secs
Close Grip Push Ups - 45 Secs
Step Ups - 45 Secs
Burpee w/ Ball Slam - 45 Secs
Mountain Climbers - 45 Secs
Circuit Workout 2
Exercise Sets Reps
Pike w/ Stability Ball 10 45 Secs
Single Leg Stiff Leg Deadlift - 45 Secs
Side Lunge w/ Ball Slam - 45 Secs
Weighted Squat Jumps - 45 Secs
1 Leg Glute Bridge - 45 Secs
Plank Row to Tricep Kickback - 45 Secs
Front Squat to Shoulder Press - 45 Secs
Alternating Bicep Curls - 45 Secs
Side Lateral Raise - 45 Secs
Russian Twist w/ Ball - 45 Secs
Circuit Workout 3
Exercise Sets Reps
Moving Side Plank 10 45 Secs
Bicycle Kicks - 45 Secs
Kettlebell Swings - 45 Secs
Walking Lunges - 45 Secs
Dumbbell Flys - 45 Secs
Squat to Arnold Press - 45 Secs
Barbell Front Raise - 45 Secs
Box Jump - 45 Secs
1 Leg Push Up - 45 Secs
Reverse Lunge to Squat - 45 Secs


If you want to progress the workouts, first try progressing the amount of weights you use. The second way you can progress is to switch the times back and forth from 45 seconds on 15 seconds off four sets per exercise, to 60 seconds on 20 seconds off, three sets per exercise. This will ensure you’re switching the amount of reps you can do during the work period, and continuously changing and challenging your body.

Any questions on the ideology, actual workouts, or progressions, please feel free to leave comments or concerns below!

Posted on: Thu, 12/09/2021 - 10:42

So I'm doing 10 minutes cardio, then 10 sets of plank jacks, then 4 sets of the rest of the exercises?

M&S Team Badge
Posted on: Fri, 12/10/2021 - 17:40

Hi, Amanda. I understand the confusion. It's actually one set of each exercise, which is ten sets total.

Tammy Borden
Posted on: Sun, 06/07/2020 - 22:20

I have the same questions others did. In the description it says do 45 on 15 off for 4 sets each exercise, then move to the next. But in the graphic, under sets, it says 10. Just curious what the 10 was regarding?

Alyson Winter
Posted on: Sun, 09/15/2019 - 11:17

Hey Eric. Probs a dumb question. The workout PDF says 45-60 mins total time, but 10 sets x 10 of 60 secs (45 on 15 secs rest) means well over an hour and a half ...not counting the 10 mins on a cardio machine? Have I worked out the time incorrectly? Thanks in advance for your help x

Malay Boy
Posted on: Wed, 09/25/2019 - 11:02

If i'm not mistaken, you do 4sets of each same exercise for 45 secs on 15 sec rest then move on to the next one listed.

Meaning you'll hit 40 minutes of exercise + 10 minute of cardio making it 50mins.

Posted on: Mon, 06/10/2019 - 16:58

Hi, this is likely a stupid question but I can’t understand the way you’re describing these sets. If I’m performing plank jacks, I can do a lot more than 10 per set in 45 seconds. Is it only 10 or you just keep going until the time is up, then repeat??

M&S Team Badge
Posted on: Tue, 06/11/2019 - 08:52

Hi Joanna,

You perform them for 45 seconds straight for 10 rounds as part of the circuit.

John Kundi
Posted on: Fri, 04/19/2019 - 03:37

Thanks for sharing.

Posted on: Wed, 04/17/2019 - 23:23

I was wondering if you could assist me, I’m 5”3 weighing at 140lbs. I carry most of my weight if not all in my midsection. I want to loose weight in the abdomen area but I mainly want to build muscle tone and strength. Do you recommend this workout or a strength and muscle workout? I’m confused on where to start.

Andree L Weger
Posted on: Sun, 07/14/2019 - 23:33

Seems like a good plan I'll let you know.

Posted on: Thu, 03/21/2019 - 04:50

Love these workouts!

Posted on: Thu, 03/21/2019 - 20:30

Thank you so much!! so glad to hear!! They are really used for burning some calories, hitting the core, and getting your weights in too!! Great for pre summer!