Simple (2 Day) Weight Loss Circuit Training Program

If you’re looking to get lean by burning off those pesky last ten pounds, weight loss circuit training is going to be a great approach to use.

With circuit training you’re going to move quickly from exercise to exercise without hardly taking any rest in between, both decreasing the total time you have to spend in the gym while boosting your metabolism rate dramatically.

Since circuit training is so intense, you’ll want to perform this workout just three times per week, taking one day off in between sessions.

circuit training rooms

On those off days, you can perform some cardio training if you wish, but you would still be well advised to make sure that you have at least one full day off each week for maximum rest and recovery.

This is going to help to both ensure that you show up to each workout feeling fresh and ready to give your best effort as well as help to prevent overtraining.

You’ll notice that we’ve alternated upper body exercises with lower body exercises throughout this circuit training program.

This allows you to work one area of the body while the other rests without having to take that passive rest period in between.

You’re to alternate between workout A and workout B as you go about doing this program so your muscles get enough variety and continue to grow stronger and stronger.

Be sure to perform a five-minute warm-up and cool-down before and after you do this workout.

Aim for as many reps as you can complete in one minute before moving on to the next exercise.

If at any point throughout that minute you do have to stop to rest, let yourself do so but pick right back up and continue with your reps as soon as you can.

Once the entire circuit is complete, stop and rest for 2-3 minutes before completing a second and if you can, third time through.

Weight Loss Circuit Training

Weight Loss Circuit A

Leg Press
Horizontal Chest Press
Dumbbell Walking Lunges
Horizontal Rows
Shoulder Press
Calf Raise
Bicep Curl
Lying Leg Raises
Tricep Extension
Plank Exercise

circuit training rope lady

Weight Loss Circuit B

Stationary Alternating Lunges
Lat Pull-Downs
Upright Rows
Seated Calf Raise
Lateral Raises
Crunches on an exercise ball
Front Raises

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