The most effective circuit training routine for shedding pounds

When it comes to losing weight and getting in shape, circuit training is one of the most effective exercise methods you can find. That’s why it’s one of my go-to’s for training clients and athletes when the goal is weight loss. By combining strength training with high-intensity cardio, you’ll burn calories, build muscle, and keep your metabolism up long after your workout is over. If you’re aiming to drop a few pounds or just improve your overall fitness, the circuit training session below will maximize your results in minimal time.

This circuit workout routine hits all the right spots—combining functional strength exercises with heart-pumping moves that will have you sweating in no time. You only need a pair of dumbbells, a kettlebell and about 20 to 30 minutes to complete the workout. Each move works multiple muscle groups while raising your heart rate, ensuring you’re burning fat while building muscle.

The best part? You can easily transform any circuit workout by adjusting the methods while keeping the same exercises. Whether you choose straight circuits, intervals, AMRAPs or EMOMs, each variation offers a fresh and effective twist to your routine.

Are you ready to take your weight loss journey to the next level? This #1 best workout will push you to your limits and leave you feeling stronger, leaner and more energized. Grab your weights, clear some space and let’s get started!

The #1 Best Circuit Workout for Weight Loss

What you need: A pair of dumbbells, a kettlebell and a free space to move around. This circuit workout combines strength and cardio to help you burn calories, build muscle and boost your metabolism. Depending on your pace, the entire workout can be completed in about 20 to 30 minutes.

The routine:

• Dumbbell Propellers (Reps: 12)
• Kettlebell Swing (Reps: 15)
• Alternating Kettlebell Bent Row (Reps: 10 per side)
• Farmers Carry (Time: 30 seconds)
• Mountain Climber (Reps: 20 per side)

Directions:

Complete each exercise in the order listed, moving from one to the next with minimal rest. After completing all five exercises, rest for 1 to 2 minutes. Repeat the circuit for a total of 3 to 5 rounds, depending on your fitness level and how much time you have. Focus on maintaining good form at all times and challenge yourself to increase your weight or reps as you progress.

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1. Dumbbell propeller

1. Stand with your feet shoulder-width apart, hold a pair of dumbbells at shoulder height with your palms facing in.
2. Lower into a squat, keeping your chest up and knees over your toes.
3. As you stand up, press the dumbbells overhead in a fluid motion.
4. Lower the weights back to your shoulders as you return to the squat.
5. Do 12 reps.

The #1 most effective exercise for weight loss

2. Kettlebell Swing

1. Stand with your feet slightly wider than shoulder-width apart and hold a kettlebell with both hands.
2. Hinge at your hips, swing the kettlebell back between your legs.
3. Push your hips forward and swing the kettlebell up to chest height. Keep your core engaged and avoid using your arms to lift the kettlebell.
4. Allow the kettlebell to swing back down as you swing your hips again.
5. Do 15 reps.

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3. Alternating Kettlebell Bent Row

1. Stand with your feet shoulder-width apart and hold a kettlebell in your right hand.
2. Hinge at your hips, keep your back flat, and lower your torso until it’s almost parallel to the floor.
3. Pull the kettlebell toward your chest and squeeze your shoulder blades together at the top.
4. Lower the kettlebell back down and switch hands to row with the left side.
5. Do 10 reps per side.

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4. Farmers Carry

1. Hold a heavy dumbbell or kettlebell in each hand at your sides.
2. Walk forward in a straight line, keeping your core tight and your shoulders back.
3. Walk for 30 seconds, focusing on maintaining good posture and control.

5. Mountain climbers

1. Start in a high plank position with your wrists directly under your shoulders.
2. Drive your right knee toward your chest, then quickly switch legs, bringing your left knee in while extending your right leg back.
3. Continue alternating legs as quickly as possible while keeping your core engaged.
4. Do 20 reps per side (40 total).