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Ultimate Fat-loss Circuit!

Updated: Feb 18, 2021

Burn the Blob with this intense circuit which can be completed in the gym or at home.

man running up stairs as part of a fat-loss, keep fit exercise regime

If you’re looking to bring that percentage down a few points then you’ve come to the right place. This circuit has been designed to do exactly that: burn fat whilst improving cardiovascular fitness and muscular endurance.

How it works

After you’ve warmed yourself by the fire of the mandatory warm-up, compose yourself mentally and then, starting from the first exercise, which is 1000m of running, work your way down to the 20th exercise as fast as you possibly can. Remember that all exercises must be completed in the number order displayed – you should not skip an exercise, even if the equipment needed is in use. (You’ll have to wait, arms folded, huffing impatiently.)

However, this irritating eventuality should not arise too often because only a minimal amount of equipment is required for this circuit; merely a small space to perform the exercises and a running machine.

One exercise that might cause a problem for some is the 18th, 100 squats with a 60kg barbell. Next to this exercise, in brackets, I have included alternative weight options. When you have selected one of the lower weights – either 150reps @ 40kg or 200reps @ 30kg – you must stick with it. Also, do not select a weight that is too light – it should still present a challenge!

Remember: this circuit can be completed at home no problem. Clock a K route round the block (or roughly pace the distance at your local park) and, on completion of each lap, work through the exercises as per normal. And don’t worry if you don’t have an Olympic bar and two 20kg disks lying about, just supplement the squats for another exercise.

Key points

  • Ensure that the warm-up is not included within the overall time.

  • Complete all 20 exercises as fast as possible.

  • Work through all exercises in the order shown.

  • Choose the weight for the squats, exercise 18, before starting the circuit and stick with it.

  • Stop the clock on completion of the very last metre of exercise 20.


1. 1000m run
2. 25 – Burpees
3. 25 – Squat thrusts
4. 50 – Squat jumps
5. 1000m run
6. 25 – Burpees
7. 25 – Squat thrusts
8. 50 – Squat jumps
9. 1000m run
10. 25 – Burpees
11. 25 – Squat thrusts
12. 50 – Squat jumps
13. 1000m run
14. 25 – Burpees
15. 25 – Squat jumps
16. 50 – Squat jumps
17. 1000m run
18. 100 – Squats 60kg (150reps @ 40kg or 200reps @ 30kg)
19. 100 – Step-ups (50 each side) (2 x 10kg dumbbells)
20. 1000m run

Total distance at speed = 6000 metres

Total reps = 600

Time to beat = 39 minutes & 48 seconds

(Let me know what time you achieved:

General advice/rules

  • When performing the burpees make sure that you stand tall and jump at the top position.

  • Try not to rest on completion of the exercises – get straight back on that running machine!

  • Do not lock the legs out at the top position of the squats.

Exercises Tutorial

If you’re unsure about how to perform any of the exercises in this circuit see the tutorials below and all will be revealed.

1: Burpees

2: Squat Thrusts

3: Squat Jumps

4: Squats

5: Step-ups


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 feedback at Hungry4Fitness, I 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 is a former Royal Marines Commando, personal trainer, lecturer, boxing and Thai boxing enthusiast.


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