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
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells
  • Target Gender Male & Female
  • Workout PDF Download Workout

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.


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 1 10
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!

Posted on: Wed, 04/09/2014 - 17:37

Hi, I'm trying to loose about 15-20 pounds. Then I want to tone my body. Of course I knoe I have to change my diet. Is this a good work out for that?


Posted on: Sun, 03/02/2014 - 16:31

I gained the freshman 20. I am new to the fitness world and would like to start getting into shape. Any other suggestions?

Posted on: Thu, 05/30/2013 - 09:01

I tried this workout and I was done in 40 minutes. I moved from one exercise to the next, using pretty heavy weights. My heart beat was between 160 and 165. I burnt 375 calories. I am not sure if I did something incorrectly since I finished in less time and burnt so much less calories than stated. Do you have any insight to share? I am a 5'5", 123 Lbs, 43 year old. I try to train 3 times per week. Thank you.

Posted on: Sat, 05/11/2013 - 21:47

hey,if i do weight training 5 days a week,how do i incorprorate this into my workout.do i do this first before workout or after because this is gonna take a lot from my energy and i doubt i can do any weight training after this or rather do this after a weight training.

Ashley MacLellan
Posted on: Thu, 04/04/2013 - 13:23

Totally trying this today to get out of my rut! I'm excited to get to the gym!
So to be clear, you do circuit one, circuit 2 then circuit 2- 2 more times? or circuits 1 and 2 and then an extra 3 times on circuit 2?

Posted on: Sat, 01/05/2013 - 14:27

Hello :)
This workout seems very helpful and I'm going to try it out. I do have a few questions though, how much water should I be drinking before/during the workout? Also what foods should I be eating before workout and after?

Posted on: Thu, 09/13/2012 - 06:13

I tried this workout for the first time last night and I can say hands down it is the most affective circuit workout I have done! And I am feeling it today big time!!

Posted on: Thu, 08/23/2012 - 04:06

Okay i just want to make sure i have this right? You do Circuit one through once then straight onto circuit 2 A-J all with no rest? And is this all only done once?

Posted on: Thu, 08/09/2012 - 17:06

I'm 59 female with knees that aren't up to all the squats. Any suggestions besides
just doing the best I can within my limits? Squats seems to be the overpowering form of exercising. I'm not able, at this point, to do the jumps either.
Any suggestions would be appreciated. I'm currently doing a cycling class 3 days a wk. along with one day of TRX and 2 days of Power Pump. I do the best I can withing my scope of bending I have notice my knees somewhat stronger but still limited along with upper body. I'm looking to perhaps go out on my own at the gym and try the weight training 3 days a week along with my cardio. ie, treadmill with hills.
Any suggestions I would appreciate.
Thanks for being here

Posted on: Tue, 06/19/2012 - 23:34

hey, i want to lose 3 to 50 lbs in 3 months. will this workout work? plus ill add more cardio and a healthy diet.

Posted on: Wed, 05/16/2012 - 02:47

I tried this workout 2 days ago, I found it challenging but I did manage to complete it, and enjoyed it, (I felt great after). I can really feel it in my butt and legs today. I going to try to complete this at least twice a week along with my strength training.

Posted on: Thu, 05/03/2012 - 22:19

It said to do a bicep curl with a squat. What does that mean?

Posted on: Mon, 03/19/2012 - 08:33

any chance someone could describe the steam engine twist, the mountain climbers, and donkey kicks please. Love this circuit, just slightly confused. Thanks

Posted on: Wed, 01/25/2012 - 11:36

Hi I'm exercising and lifting weights.
I lose 57 lbs with in 9 months 205 to 148

But I want to be more lean
I have a lot fat on my Stomach my goal is to lose it by
July that's my goal. So I'm lifting weights more and
I'm getting a weight set so i can go heavier
what I want to know is should I or shouldn't I
Use a protein supplements and if so what kind do recommend?
because I dont want to gain weight again...thanks a lot

Posted on: Fri, 01/13/2012 - 00:52

Do you do all this in 1 day?

Posted on: Mon, 01/09/2012 - 14:07

This is a great workout!! I added in an extra set of abs in there to work them a little more. I like doing all three sets of each circuit before moving on to the next, because sometimes it takes a full set to get "warmed up" for that particular exercise and to really get the form down (which is critical!). I feel like my muscles are more challenged when I do all three sets, since sometimes arm circuits are followed by circuits that don't work the arms as much. It's also too much "stop and go" when only one set is performed before going on to the next, which seems to take up time if you're in a gym where you have to share equipment.

I plan on continuing this workout and then following it with bikram yoga the next day to help with flexibility and suppleness.

Great workout!!!

Posted on: Sat, 09/01/2012 - 13:43

I can honestly say that nutrition is "key" for weight loss. My mom has hypothyroidism but I recently put her on a natural product called Herbalife. It has been a month and is down 11lbs with a mile walk 4 times a week. So just to answer your question eating right is not just proper foods but proper nutrition and frequency of food consumption. Hope this helps

Posted on: Sat, 01/07/2012 - 13:31

Hi Steve, in Feb 2011 I started a life style change eating healthy (eating 1500-1800 calories). I did weigh 300 then and now I w.eigh 233 and I am 5'4. I am at a plateau for almost 2 months. I do 45 mins on the elliptical (intervals with resistance), 20 mins on stationary bike (intervals) at the gym 5 days a week. I've been using the weigh machines lately every other day. I rotate between elliptical, bike, and treadmill for an hour a day. I'm going to try this workout, I will do it 4 times a week. I am big but very active, I rollwrblade and ice skate too. I also do the firm 20 min video in the morning 3 days a week. Why am I not losing weight??? (I do have hypothyroidism controlled by meds, gained 40 lbs in 2009 when adjusting meds and eating no different). I was born 10lbs and have been big since birth. Advice? I cut out bad carbs and sugar even though I wasn't that big of a soda drinker or pasta/bread eater, etc. I drink lots of water, I aim for 1 gallon a day, but hard during winter. My eating habits are great, but I have to exercise 2 hours a day to lose anything, and I work out hard! My husband is impressed and so is ev
eryone else that watches me. So what is my problem?? Thanks, Julie

Posted on: Tue, 01/03/2012 - 18:59

Is there any good cutting diet foods you have for a suggestion? I've been working hard, but i am starting to stumble on eating right.

Posted on: Mon, 01/02/2012 - 20:05

hi im 5'4 215 pounds i have a energy problem i guess you can say i have no motivation what should i do?

Posted on: Sat, 12/31/2011 - 18:31

who pill is more better for her fat burner

Posted on: Tue, 12/27/2011 - 14:37

How many Steam Engine Twists on circuit 2B do you do?

Posted on: Fri, 12/23/2011 - 13:58

I have been doing this exercise for 3 months now... except I don't do 2A three times, then move on to 2B etc.. then repeat the whole circuit for a total of Three times..I know it was meant to do 2A three times then move to 2B, but I find it easier to do.. is that wrong.. I am ended up in a pile of sweat...

M&S Team Badge
Posted on: Mon, 12/26/2011 - 10:31

Hi Angie,

I would call it wrong. If it's working for you then keep doing it!

Posted on: Mon, 12/12/2011 - 18:05

Is there a way you recommend to memorize the routine? Do you recommend doing it am or pm?

M&S Team Badge
Posted on: Wed, 12/21/2011 - 13:03

Only thing I suggest is to print it out.

Regarding workout time, it's all personal preference. Better to workout during the day when you are highly motivated.

Posted on: Mon, 12/05/2011 - 23:17


This workout is challenging!
Is each circuit meant to be repeated three times before moving to another circuit, or do I complete each circuit from A-J once , repeating it three times?

Thanks :)

Posted on: Sun, 11/27/2011 - 19:17

That was great:) thanks

Posted on: Fri, 11/25/2011 - 22:01

How do you do donkey kicks?

Posted on: Mon, 11/21/2011 - 06:28

I was wondering, is it possible to do some of the bench exercise using something else? The only thing I have at home are dumbells- no bar or any other circle weights.

M&S Team Badge
Posted on: Fri, 12/09/2011 - 13:48

Did you mean barbell exercises?

Posted on: Wed, 11/16/2011 - 20:25

hi , i was just wondering if this workout good for losing weight? i am 1.59m tall and weigh 147 pounds and need to loose weight fast for an important function coming up , would this workout be helpful to me?

M&S Team Badge
Posted on: Thu, 12/08/2011 - 13:38

Hi Brooke,

Weight loss will come primarily from diet. Exercise will help a little, but without a solid eating plan it will be hard to lose a consistent amount of weight.

Posted on: Thu, 11/03/2011 - 16:56

Iam trying to lose weight and was wondering if i did this workout 3x a week and ran 3x a week would that help me lose weight quicker than just spending hours on a treadmill?

M&S Team Badge
Posted on: Thu, 11/10/2011 - 14:45

You will burn more calories with the new plan, most certainly.

Posted on: Wed, 11/02/2011 - 18:34

Dear Stephanie

Is this workout suitable for flattening belly and burning the fat of hips? My weight is 52 kg and the hight is 154 cm. I do love to focus on burnning my belly fat and hips.

I'll be thankful if you can advise me regarding this matter.

Tahnk you

M&S Team Badge
Posted on: Thu, 11/10/2011 - 14:44

In conjunction with a solid diet plan this will most certainly help you reach your goals.

Posted on: Mon, 10/24/2011 - 17:14

Just wondering, because I'm not exactly clear-do we do Circuit One three times and then move on to Circuit Two right after? Or are they meant to be done on different days?

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Posted on: Tue, 10/25/2011 - 15:33

Hi Meagan,

Yes, do circuit one 3 times before moving on to circuit 2.

Posted on: Sat, 10/08/2011 - 01:52

Hi, Im usually a very slender person. But for the last few days, Ive noticed im gaining weight. I just wanna lose these few pounds that make my face and stomach look chubby. Will this workout work for slenderizing too? Will this also work for toning?

M&S Team Badge
Posted on: Sat, 10/08/2011 - 22:48

What is your current height and weight?

Karla Sandoval
Posted on: Fri, 09/30/2011 - 01:46

so i did the work out today and LOVE IT!! it was great to do something different and not be on the treadmill or just do weights. I LOVED IT@!!!
do you have any more like this???? im hooked

Posted on: Fri, 09/23/2011 - 13:30

Does this workout help you lose weight. I want to lose weight but I dont want to gain muscle underneath the fat and look bigger than I already do, will this workout keep that from happening?

M&S Team Badge
Posted on: Thu, 09/29/2011 - 14:19

Hi Cassie,

This workout will help, but you also need a solid eating plan. Here are some articles that can help:



jess capaldo
Posted on: Fri, 09/23/2011 - 08:13

hi, just wondering is all of those excercise's
in just one workout?


Posted on: Sat, 09/17/2011 - 21:40

Is there a diet I can follow as well, I'm 5'2 175lb and I have been working out for the past 2 months at the gym 5 times a week with 30 min of cardio, 45 min of weights/machines, I would really like to loose weight and i think it is my diet since I have been working out...(I am going to try this routine though) Thanks for any info..

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Posted on: Thu, 09/29/2011 - 14:18
Posted on: Sun, 09/04/2011 - 08:00

Did this workout today, but started out only doing 2 sets of each and my quads are SORE! Great workout though, I plan on doing it 3x a week. I really feel like I got something out of it and hope to build up to 3 sets like it says to do one day.

Posted on: Thu, 08/04/2011 - 18:52

i was wondering if there are a couple excersises that i can do without weights....i know that the pushups are one of them but are there anymore?

M&S Team Badge
Posted on: Thu, 08/04/2011 - 19:14

Hi Chelsea,

Check out our bodyweight exercises page for many great substitutions: