Fat Burning Strength and Cardio Circuit Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Full Body Workouts Fat Burning Strength and Cardio Circuit By Paige Waehner Paige Waehner Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness." Learn about our editorial process Updated on August 27, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Heather Black, CPT Reviewed by Heather Black, CPT Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching. Learn about our Review Board Print This intermediate/advanced fat burning workout takes you through a variety of cardio and strength training exercises to maximize your calorie burn. Each circuit includes 3 to 4 exercises for the hips, glutes, thighs, abs, and upper body followed by 3 minutes of high-intensity cardio. Go through each circuit once, for a shorter workout, or twice for a longer, more intense workout. Equipment Needed Various weighted dumbbells, a barbell (you can use dumbbells as a substitute), step or bench, an exercise ball, and a mat. How To Begin with a 5- to 10-minute warm-up of light cardio (walking in place, etc.)Perform each circuit, one exercise after the other for 1 to 2 circuits, resting when you need to. Modify according to your fitness level, but try to use challenging weights when you can.Sip water throughout the workout. If you get tired, walk in place (don't stop moving) Precautions Get a doctor's clearance if you have any medical conditions or injuries. If you're a beginner or haven't been exercising consistently for at least 2-3 months, start with the beginner/intermediate circuit. Circuit 1 Step Ups Stand behind a step or bench and wrap a resistance band underneath. Place the right foot on the step, transfer the weight to the heel and push up, keeping tension on the band. Slowly step back down and repeat for 16 reps. Switch sides. Split Squats Hold a challenging weight and stand about 3 or so feet in front of a step or platform and take the left leg back, resting it on the step. Bend both knees and lower into a lunge. Push through the heel to stand up and repeat for 16 reps. Switch sides. Plank Knee Press on the Ball On your knees, place forearms on the exercise ball. Straighten the legs and bring the body into a plank position. Hold for 1-2 seconds, lower the knees and repeat for 16 reps. Exercise Ball Workout to Increase Flexibility and Strength 3 Minutes of High Intensity Cardio Using the machine or activity of your choice, use the first minute to warm up and then work as hard as you can for 2 minutes. Ideas: 3 minutes of one exercise in this low impact cardio blast. Repeat the above circuit or move on to the next circuit. Circuit 2 Push Ups on the Ball Get into push up position with the ball under the shins or toes (harder). Keep the abs in and back straight as you bend the elbows and lower into a push up. Squeeze the chest to push back up and repeat for 16 reps. Try This Test to Measure Upper Body Strength Squat With Overhead Press Verywell / Ben Goldstein Holding weights just over the shoulders, lower into a squat keeping the knees behind the toes. Push through the heels to stand back up while pressing the weights over the head. Repeat for 16 reps. Ball Crunches Verywell / Ben Goldstein Position the ball under the mid-back and place the hands behind the head or across the chest. Squeeze the abs and lift the shoulder blades off the ball into a crunch. Lower and repeat for 16 reps. 3-Minute High Intensity Cardio Verywell / Ben Goldstein You can do the same exercise you did in the previous circuit or try a different activity or machine. Use the first minute to warm up and then work as hard as you can for 2 minutes. Ideas: 3 minutes of one exercise or the low impact cardio blast. Repeat the above circuit or move on to the next circuit Circuit 3 Bent Knee Deadlifts Verywell / Ben Goldstein Stand with feet hip-distance apart and place a heavy weight in each hand. Bend the knees slightly, then tilt the upper body forward from the hips, lowering the weights in front of you. Keep the back strong as you bring the upper body back up to the starting position and straighten the legs. Repeat for 16 reps. How to Do a Deadlift: Techniques, Benefits, Variations Barbell Rows kovaciclea / Getty Images Hold a heavy barbell or dumbbells and tip forward to about 45 degrees, abs in and back straight. Bend the elbows and pull the weight in towards the sternum, squeezing the back. Lower and repeat for 16 reps. The Best Home Gym Equipment of 2022 Ball Pikes razyph / Getty Images Get into a push up position with the ball under the shins. Engage the abs and lift the hips towards the ceiling, keeping the legs straight and ending in a pike position. Return to start and repeat for 10 reps. 3-Minute High Intensity Cardio Verywell / Ben Goldstein You can do the same exercise you did in the previous circuit or try a different activity or machine. Use the first minute to warm up and then work as hard as you can for 2 minutes. Ideas: 3 minutes of one exercise shown in this Step By Step Cardio Exercises or the Low Impact Cardio Blast. Repeat the above circuit or move on to the next circuit Circuit 4 Incline Biceps Curls Sit on a ball and roll forward until you're at an incline. Curl the weights up towards the shoulders and lower, repeating for 16 reps. Build Your Biceps With Dumbbell Curls Triceps Dips Verywell / Ben Goldstein Sit on a chair or bench with hands next to the hips. Lift up and take the hips forward, just in front of the bench. Bend the elbows and lower down until elbows are about 90 degrees. Squeeze the triceps to push back up and repeat for 16 reps. Knee Tucks Get into a push up position with the ball under the shins. Engage the abs and roll the ball in, bending the knees towards the chest as you squeeze the abs. Return to start and repeat for 16 reps. Bonus 3-Minute High Intensity Cardio Verywell / Ben Goldstein This is your bonus cardio if you're up for it. Try 3 minutes of high-intensity cardio, using the first minute to warm up and the last 2 minutes to work as hard as you can. Repeat this circuit or move on to a cool down and stretch. Why Post-Workout Cool Downs Are Important By Paige Waehner Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness." See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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Try 17-Move Upper Body Cardio Circuit Beginner Ball Workout for Balance, Stability, and Core Strength 14 Full-Body Exercises With Weights to Burn Fat and Build Muscle 8 Simple Moves to Build Strength in Your Chest, Back, Arms, and Shoulders Must-Do Strength Training Moves for Women Over 50 Total Body Bootcamp Circuit Workout When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All