Fat Loss Circuits
Circuit strength training: keep heart rate high, protect muscle mass
Who it’s for
Goal is body composition: burn fat while retaining muscle.
How it works
Five-exercise circuits with no rest between movements; rest only between rounds. Strength stimulus preserves muscle during a calorie deficit, while high training density increases caloric expenditure. Fat loss comes from the deficit; training dictates whether you lose fat or muscle.
Weekly layout
How load increases
Weeks 1–2: 3 circuits, 40 seconds of work per exercise. Next, add a 4th circuit, then reduce rest from 90 to 60 seconds. Only increase weights after that.
Deload
Every fourth week: 2 circuits, 90 seconds of rest.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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