Build A Circuit Training Workout For Weight Loss

circuit training - main
circuit training - main

Circuit training for effective weight loss

Supercharge your fat burning abilities with our Xercise4Less Gyms Circuit Training Workout for Weight Loss. A circuit training routine will make you cycle through several exercises (usually between five and ten different ones) targeting different muscle groups with minimal rest in between. The results? Your body gets the full fat burning benefits of an exercise session that uses both resistance training and cardio together. If you’ve already been in one of our highly effective Boot Camps, you’ve already tried circuit training.

You don’t have to do circuits every day in an Xercise4Less gym though. In fact, a few times a week of circuits is more than enough to start transforming your weight loss journey. Circuit training will get you into excellent shape and burn plenty of fat, but you won’t have any time to get bored with the exercises or tune out from your fitness routine. When you combine cardio and strength training in this sort of energising workout routine you can also customise it to fit your individual fitness programme and help you lose weight faster. How then do you build the perfect circuit training workout for weight loss?

Set up your fat burning training circuit

Setting up an effective training circuit for fat loss doesn’t have to be overly complicated. The first thing is to select a time limit for your circuit gym session. Anywhere from 10 to 45 minutes in an Xercise4Less gym is perfect for effective weight loss circuit training.

Then decide whether you want to do cardio only, strength training only or a mix of the two. In our circuit training workout, you’ll alternate a resistance move with a cardio move. The intensity is key though, you’ve got to get your body burning plenty of calories for max weight loss. That means for the resistance parts you need to use weights that are heavy enough to make the last rep really challenging. For the cardio circuits, you want to work out at between 70-80% of your maximum heart rate. Now read on for what you can include in this top weight loss circuit workout.

Select your upper body circuit training workout

If you’re at an Xercise4Less gym you have a wide range of options for fat burning upper body exercises. Choose from the best resistance moves for weight loss like these below and burn more calories with circuits:

  • Shoulder Press
  • Bent-over Row
  • Standing Dumbbell Curl
  • Triceps Dip
  • Push Up
  • Russian Twist
circuit training workout - shoulder press

Choose a tough lower body circuit exercise

Keep the momentum up and make sure to include some lower body exercise in your weight loss circuit. Make your circuits fit-for-purpose and pick from the following types of lower body resistance moves:

  • Walking Lunge
  • Sumo Squat
  • Calf Raise
  • Hamstring Curl on a Swiss ball
  • Deadlift
  • Superman


Remember you can change up the circuit moves each round or keep them the same.

circuit training workout - lunge

Supercharge your circuit training with compound movements

Put your whole body under pressure with some compound exercises that will really get your heart beating and your metabolism firing. Work out the best compound exercises for your weight loss circuits from these excellent exercises:

  • Jumping Lunge
  • Mountain Climbers
  • Thrusters
  • Clean
  • Bench Hop-over
  • Single-arm Kettlebell Swing
circuit training - mountain climber

Intense cardio for efficient circuit training

Intense cardio is particularly effective in burning fat so whatever type of cardio you choose for your circuits, make sure to go full bore for a full minute. The best cardio circuit training exercises are:

  • Running
  • Jumping Rope
  • Rowing
  • Cycling
  • Jogging on a Treadmill Incline
  • Stair Climbing


Rest for 1 minute and then go back through the circuit as many times as you’d like for a full weight loss workout.

circuit training workout - treadmill running

Xercise4Less Gyms provide a fitness future for you

At Xercise4Less Gyms we’re always looking towards a better fitness future for our members. So, whether you like to work out using circuits for weight loss or you want to burn calories in a group fitness class, we provide everything you need. From a Ladies Only Gym Zone to spacious Spin Studio, tons of quality exercise equipment and fitness machines to a full-size boxing ring, we offer you the best tools to accelerate your fitness journey. Xercise4Less gym membership isn’t just about fantastic exercise facilities though, you join a community of friendly members and expert Personal Trainers ready to support as you travel towards your weight loss goals.