If you're looking to shed pounds and get in shape, circuit training is a fantastic way to achieve your goals. As a trainer, I often recommend this method to my clients and athletes who are focused on weight loss. By combining strength training with high-intensity cardio, you can burn calories, build muscle, and boost your metabolism long after your workout is done. If you want to drop some weight or improve your overall fitness, the circuit training workout below is designed to maximize your results in a short amount of time.

This circuit training routine targets all the necessary areas, blending functional strength exercises with heart-pumping movements that will have you sweating in no time. All you need is a set of dumbbells, a kettlebell, and about 20-30 minutes to complete the workout. Each exercise engages multiple muscle groups while elevating your heart rate, ensuring that you burn fat while sculpting lean muscle.

What's great about circuit training is that you can easily customize any workout by adjusting the structure while keeping the same exercises. Whether you prefer straight circuits, intervals, AMRAPs, or EMOMs, each variation provides a fresh and effective twist to your routine.

Ready to take your weight-loss journey to the next level? This top-rated circuit training workout will challenge you and leave you feeling stronger, leaner, and more energized. Grab your equipment, clear some space, and let's get started!

The Top Circuit Training Workout for Weight Loss

What you need: A pair of dumbbells, a kettlebell, and a clear space to move. This circuit training workout combines strength and cardio exercises to help you torch calories, build lean muscle, and rev up your metabolism. Depending on your pace, the entire workout can be completed in about 20 to 30 minutes.

The Routine:

• Dumbbell Thruster (Reps: 12)


• Kettlebell Swing (Reps: 15)


• Alternating Kettlebell Bent-Over Row (Reps: 10 per side)


• Farmers Carry (Time: 30 seconds)


• Mountain Climbers (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 time availability. Focus on maintaining proper form throughout and challenge yourself to increase weight or reps as you progress.

1. Dumbbell Thruster

1. Stand with feet shoulder-width apart, holding dumbbells at shoulder height with palms facing in.


2. Lower into a squat, keeping chest up and knees tracking over toes.


3. As you stand up, press dumbbells overhead in one fluid motion.


4. Lower weights back to shoulders as you return to squat position.


5. Complete 12 reps.

2. Kettlebell Swing

1. Stand with feet slightly wider than shoulder-width apart, holding kettlebell with both hands.


2. Hinge at hips, swinging kettlebell back between legs.


3. Thrust hips forward, swinging kettlebell up to chest height. Keep core engaged and avoid using arms to lift kettlebell.


4. Let kettlebell swing back down as you hinge at hips again.


5. Complete 15 reps.

3. Alternating Kettlebell Bent-Over Row

1. Stand with feet shoulder-width apart, holding kettlebell in right hand.


2. Hinge at hips, keeping back flat, and lower torso until almost parallel to the floor.


3. Pull kettlebell toward ribcage, squeezing shoulder blade at the top.


4. Lower kettlebell back down and switch hands to row with the left side.


5. Complete 10 reps per side.

4. Farmers Carry

1. Hold a heavy dumbbell or kettlebell in each hand by your sides.


2. Walk forward in a straight line, keeping core tight and 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 wrists directly under shoulders.


2. Drive right knee toward chest, then quickly switch legs, bringing left knee in while extending right leg back.


3. Continue alternating legs as quickly as possible while keeping core engaged.


4. Complete 20 reps per side (40 total).