The Best Weight Loss Circuits
Learn the best weight loss circuits, which type of workouts burn the most fat, and how to maximize fat loss with your weight training – without spending a ton of time at the gym.
Ben Greenfield
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The Best Weight Loss Circuits
As you probably know from my episode Which Workout Burns The Most Fat?, you can get the most weight loss bang-for-your buck by combining weight training with cardiovascular exercise or doing some form of weight training that has a cardio component.
But it’s one thing to know what kind of weight training gives you fat loss, and quite another to figure out which practical weight loss workouts you should actually do. So here are the 4 best weight loss circuits. Each circuit combines the ultimate 1-2 punch of weight training and cardio, so that you get both a hormone and metabolism boosting effect.
Enjoy!
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Weight Loss Circuit #1: Hurricane Workouts
I can’t take the credit for inventing the awesome name for these workouts. I discovered them through the writing of Martin Rooney who trains Mixed Martial Artists (MMA) athletes around the world. Here’s how you do a Hurricane Workout:
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Warm-up well
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Do a short treadmill sprint (choose a speed that is 3-5 miles per hour faster than your normal “jogging” speed and choose the maximum incline you can handle with good running form).
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Immediately after your sprint, hop off the treadmill and do two back-to-back exercises.
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Do another short treadmill sprint.
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Continue this for a total of 9 times.
So, for example, your Hurricane Workout could be:
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9 30-second treadmill sprints at 8% incline and 8.0 miles per hour
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After sprints 1-3, do sit-ups and push-ups
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After sprints 4-6, do dumbbell overhead presses and dumbbell standing rows
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After sprints 7-9, do body weight squats and mountain climbers
Weight Loss Circuit #2: Machines
Like most gyms, my local gym has a series of weight training machines set up in a specific area. Each machine works a specific body part, and by going from machine to machine with limited rest, you can also keep your heart rate elevated.
When you throw a few cardio exercises into the mix, this type of weight machine circuit can be a potent formula for fat loss. Here’s a sample weight loss circuit that uses a combination of machines and cardio. Do each exercise with a moderate weight for as many reps as you can complete in 60 seconds, then move on to the next exercise with minimal rest, and complete 3-5 circuits.
Exercise 1: Machine Chest Press. On this upper body pushing machine, you’ll sit down, grip a pair of handles, and then push your arms out and away from your body.
Exercise 2: Machine Pull-Downs. For this upper body pulling machine, you sit down, lean back, and then pull a bar down towards your torso, until the bar touches your chest.
Exercise 3: Machine Shoulder Press. This is very similar to the chest press, except you press up instead of out.
Exercise 4: Jumping Jacks or Step Ups.
Exercise 5: Machine Seated Rows. On this upper body pulling machine, you’ll be doing the exact opposite motion of the chest press – pulling the weight towards your body.
Exercise 6: Machine Leg Press. Consider this your lower body pushing exercise. Lie down, bend your knees, plant your feet on a platform and simply press your legs away from your body.
Exercise 7: Machine Leg Curls. There are two variations of this low-body pulling machine. On one variation, you’re lying on your stomach with a pad against the back of your ankles and contracting your leg muscles to bring your heels towards your butt. On the other variation, you’re doing the same movement, but you’re sitting down, rather than lying on your stomach.
Exercise 8: Machine Abdominal Crunches. Here’s your core exercise! On this machine, a pad is placed against your chest, and you contract your abdominals to move the pad forward, and then let the pad move slowly back to its original location.
Exercise 9: Treadmill, Stairmill, or Bicycle
For a good video for each of these exercises just go to bodybuilding.com, where there’s a handy little search function that lets you search for machine-based exercises only.
And don’t let the pictures of incredibly ripped freaks scare you away from the site. It’s worth your time to check out their videos and excellent instructions.
Weight Loss Circuit #3: Cardio Supersets
Supersets are back-to-back exercises performed with minimal rest. A cardio superset is the same thing, but with a 30-60-second hard cardio effort after each superset. So here is a sample cardio superset routine:
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Standing overhead press with pulldowns to 60 seconds of jumping jacks
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Squats with leg curls to 60 seconds of treadmill
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Chest press with seated rows to 60 seconds of bicycle
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Lunges with planks to 60 seconds elliptical
Do each superset 3-4 times through, 10-15 reps for each, with minimal rest between everything.
Weight Loss Circuit #4: Home Body Weight Circuit
The previous three workouts used cardio machines, weights, or some combination of both. But what if you’re holed up at home with nothing but your own body weight, or you don’t feel like going to the gym because you’re worried about the hidden dangers lurking there? Try this workout:
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Do 10 push-ups or knee push-ups
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Then stand and do 15-20 jumping jacks
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Next to 10 squats or lunges
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Then do 15-20 more jumping jacks
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Next, move on to 10 crunches, again followed by 15-20 jumping jacks
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Finally, pick a set of dumbbells off the floor and lift them overhead up and down a total of ten times
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Then finish with a final series of 15-20 jumping jacks
To maximize fat loss, you should keep your body “guessing,” so try to switch workouts up as often as possible. You can, for example, cycle between 3 of the workouts I mentioned each week, with easy cardio or sports on the non-circuit days.
If you have more questions about the best weight loss circuits, then post them in Comments or join the conversation at Facebook GetFitGuy!
About the Author
Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.