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Melt Fat and Get Shredded with this Cardio and Calisthenics Scorcher

Updated: Aug 14, 2021

Torch calories and kick-start the week with this super simple cardio and body-weight circuit.

a man performing press-ups as a[art of a circuit training session.

This whole-body workout won’t just sculpt visibly sharper muscles, but the combination of cardiovascular and body-weight exercises will burn fat like it’s going out of fashion. Best to complete this session early in the week while willpower and motivation are high and you’re rested from a lazy weekend.

How it works

After polishing off the progressive warm-up you’re going to be working through the 25 exercises as fast as you possible can. This is a ‘lineal’ circuit which means that you must start at the first exercise and complete the proceeding 24 in the order shown.

The objective is to complete the circuit in the shortest possible time. So as well as pushing yourself hard on each exercise, try to resist the temptation to rest between transitions.


Key points

  • All row distances are accompanied with a prescribed pace. Try to maintain the pace as best you can – or, if you’ve got the physicality, exceed it!

  • Remember to stick to the exercise ordering shown in the body of the circuit.

  • The cardio exercise can be changed for running, cycling, skipping – just make sure the timings remain the same.



  • Rowing machine

  • Running machine (the run can of course be completed outside)



  • 1000m row

  • 1000m run

Cardio and Calisthenics Workout

1. 2000-metres Row (try to complete in around 8 minutes - 2:00/500)
2. 50reps press-ups
3. 1000m Row (try to complete in around 3:30 - 1.45/500)
4. 50reps squat thrusts
5. 50reps squat jumps
6. 50reps burpees
7. 500m Row (try to complete in around 1:40 - 1.40/500)
8. 50reps squat thrusts
9. 50reps squat jumps
10. 50reps burpees
11. 500m Row (try to complete in around 1:40 - 1.40/500)
12. 50reps squat thrusts
13. 50reps squat jumps
14. 50reps burpees
15. 500m Row (try to complete in around 1:40 - 1.40/500)
16. 50reps press-ups
17. 500m Row (try to complete in around 1:40 - 1.40/500)
18. 50reps press-ups
19. 500m Row (try to complete in around 1:40 - 1.40/500)
20. 50reps press-ups
21. 500m Row (try to complete in around 1:40 - 1.40/500)
22. 50reps press-ups
23. 2000k Row (try to complete in around 8 minutes - 2:00/500)
24. 500reps – no-weight squats
25. 3000m Run (best effort)

Total reps = 1200

Total distance at speed = 11k

(Let us know what time you achieved:


General advice/rules

  • Begin the circuit at a moderate intensity.

  • As you warm-up to it start pushing the tempo and maintain this for as long as physically possible.

  • The final 3k run – post 500reps no-weight squats – is murderous. But the lactic acid dissipates after the first kilometre which enables you to open the throttle until the finish.

  • Don’t forget to stop the timer the moment you finish.


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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