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Circuit Training Program For Fat Loss

This training program for fat loss consists of 2 workouts. The first workout uses the pushing movements and the second hits the pulling movements for a total body workout which is balanced.

The workouts are short and intense and will have you sweating buckets and out of breath.

Workout 1

In this workout you will hit the chest, shoulders and the quads in a very intense way.

The workout is demonstrated in the video below. There are only 4 exercises which make up this circuit training program.

This circuit is what i call a continuous circuit, by this i mean once you finish one exercise you move straight to the next without rest. 

The exercises you will perform are:

Dumbbell Chest Press
Dumbbell Squat
Box Jumps
Dumbbell Military Press

You will perform 1 minute of each exercise and then straight to the next until the circuit is complete. As soon as the circuit is complete rest 1-2 minutes and then repeat 4-5 times. If you are fairly unfit and not used to training perform 2-3 circuits.

Workout 2

The second workout of the week looks at the pulling movements and focuses mainly on the back and the hamstrings.

Again the entire workout is demonstrated in the video on the right.

The exercises you will perform are:

Dumbbell Deadlifts
Dumbbell Bent Over Rows
Box Jumps
Assisted Pull Ups

You will perform 1 minute of each exercise and then straight to the next until the circuit is complete. As soon as the circuit is complete rest 1-2 minutes and then repeat 4-5 times. If you are fairly unfit and not used to training perform 2-3 circuits. 

Have at least 2 days rest between workouts in the beginning. If this is the only training you do then you can train every other day for example:

Monday - Workout 1
Tuesday - Off
Wednesday - Workout 2
Thursday - Off
Friday - Workout 1
Saturday - Off
Sunday - Workout 2
And so on.

Download your free workout diary

Workout Diary (Right click 'save as' to download)

Simply download and print off as many as you need. All you need to do is fill in the number of reps you complete for each exercise.

If you liked this circuit training program then Vince Delmonte demonstrates more on his web site.Muscle Building Coach.com

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