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Fat Loss Workout | That Actually Gets Results

A woman taking part in a fat loss workout. She is performing the exercise medicine ball slams.

This fat loss workout will melt the blob like the stuff is going out of fashion. The 9 exercises that comprise this lineal circuit have been specially selected for their superior fat-burning qualities. Think of the exercises as a crack team of fat-fighting combat specialists whose mission is to help you achieve your desired body weight.

But be under no illusion, from start to finish this workout will push you to the limits. However, the hard work required to complete it will more than pay off in both fat loss and fitness gains.

The workout focuses primarily on short cardiovascular blasts. Interspersed between the cardio blasts is an assortment of highly functional, whole-body resistance exercises. These exercises are highly prized for their superior fat-fighting credentials. But they are also excellent at shaping lean defined muscle.

This fat loss workout brings you the best of both worlds: as well as reducing body fat it will also build lean defined muscle.

In addition to being brilliant at facilitating fat loss, the resistance exercises have been shown to promote the metabolization of fat for up to 30-minutes after the training session. So, when you complete this workout, your body will be burning fat while you’re slurping away at that super healthy post-workout smoothie.

How it works

The Ultimate Fat Loss Workout couldn’t be simpler. The warm-up is integrated into the session. After completing the first exercise, 2000-metres rowing, progress on to the second exercise in the circuit, 100 repetitions of kettlebell swings (need to perfect your swing technique?).

Proceed in this fashion until you complete all 9 exercises.

Your objective is to get from exercise 1 to 9 as quickly as your physicality and determination will permit. To achieve this objective, you must maintain a methodical work rate while ensuring to resist the temptation to take rests.

However, unless you’re a closet CrossFit competitor, you will inevitably have to spilt the four 100rep resistance exercises into manageable chunks. I recommend planning your approach before tackling this fat loss workout. Whatever set size you settle on, make sure you stay disciplined during the workout and don’t deviate from your plan.

A final word on how it works. When selecting the weights for the resistance exercises, you want a weight that is challenging but doesn’t leave you exhausted after the first 10 reps. If you’re a novice trainer it’s not always easy to know which weight to select. Finding the balance takes experience.

One simple way to overcome this is to organise a selection of weights for each of the resistance exercises. This way you will quickly be able to increase or decrease the weight accordingly.

Recommended intensity

When I completed the Ultimate Fat Loss Workout my level of intensity, if plotted on the Rate of Perceived Exertion (RPE) scale, would’ve been around 6 (1 being super easy, 10 being the point of physical exhaustion).

But of course, the intensity that you maintain throughout the workout will be determined by your level of fitness. If you are relatively new to exercise and have recently embarked on a training regime, I advise sticking to a low intensity – that is, below 5: light to moderate.

If you are trained and participate in two to four exercise sessions per week, you could probably push the pace a bit. Aim for an intensity rate of between 5 to 7 – maybe even 8 when you hit those final two exercises.

A man completing a fat loss circuit. He is performing kettlebell swings which are a superior fat burning exercise.

Equipment need for this fat loss workout

  • Rowing machine

  • Dumbbells

  • Running machine

  • Slam ball

Fat Loss Workout

2000m Row

Rowing is one of the best fat-burning exercises. Because it activates the two largest muscle groups – legs and back – rowing provides a whole-body workout while also stimulating the cardio-respiratory system. (Need to brush up on your rowing technique?)

100reps Kettlebell swings

So simple yet so effective. Kettlebell swings have been shown to fire-up the metabolism like no other exercise. But also they keep the metabolism ticking over for up to 30-minutes after training. (Why not pit yourself against the 10,000rep kettlebell swing challenge?)

1.6k Run

Fat hates this exercise. Running to fat is what water is to the Wicked Witch of the West – corrosive! And recent studies have shown that short, high-intense run sessions – such as HIIT workouts – are as effective at burning fat as are long continuous runs.

100reps Vertical lifts

As well as being a great upper body strength and fitness developer, vertical lifts also engage the cardiovascular system. Meaning they tap into the aerobic energy system – that is, the energy system that burns fat for fuel. If you’re not sure how to perform a vertical lift, follow the link.

1.6k Run

Fancy a challenge? Try our 30-day 5-mile challenge.

100reps Medicine ball slams

In addition to being super functional, medicine ball slams are one of the best resistance exercises for fat loss. This has to do with the way they stimulate every muscle in the body. But also because of their high-octane, explosive personality. When performing medicine ball slams, which sees you hoist the MB off the floor and above your head, the objective is to power it into the ground with all your might.

2000m Row

Fancy a challenge? Try our 30-day rowing challenge.

100reps Alternate arm kettlebell clean to press cycle

The kettlebell clean to press continuous cycle is a beast of an exercise. Honestly, this is a workout on its own. If you select a challenging weight you will promote some serious fat loss and, not to forget, serious fitness gains.


Total distance at speed = 7200m

Total reps = 400

Estimated training time = 1-hour (±10-minutes)

(Let me know how you got on with this workout:


If you’ve been left wanting more try these 10 best exercises to lose weight.

Want to know what the 5 best HIIT fat loss workouts are?

Try the Hungry4Fitness 21-Day Fat Loss Plan.


Enjoyed this circuit? Has it left you hungry for more? Click on the image below and get your copy of the Hungry4Fitness Book of Circuits Vol. 1.

Circuit training is one of the best forms of physical exercise for maintaining and increasing overall-fitness. A well designed circuit will provide a great cardiovascular workout, strengthening the heart and lungs in the process, whilst also improving muscle endurance and developing functional strength. This unique combination, of fat burning and muscle building, which singular exercises, such as running, cycling, swimming or weights cannot give, will help to sculpt a lean defined physique.


(As we are very interested in user experience here at Hungry4Fitness, we would be very grateful if you could take a few seconds out of your day to leave a comment. Thanks in advance!)

Blog Author

Adam Priest, former Royal Marines Commando, is a personal trainer, lecturer, boxing and Thai boxing enthusiast.


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