I’ve shared an 8-week full-body circuit weight training for all those fitness enthusiasts who are looking for a challenging and effective way to lose weight without losing muscles.
Circuit training involves performing a set of exercises with no rest between them. It is a high-intensity training program requiring you to perform exercises at a moderate to maximum heart rate.
Doing circuit training with weights torches plenty of calories, builds lean mass, and helps build an athletic physique.
However, it’s challenging and requires a good endurance level. So, people with any health issues should avoid this or do this with a doctor’s consultation.
Related: If you train at home using your body weight only, you can explore this 6-week circuit home workout.
Pros and Cons of Circuit Workout
Like every workout program, circuit training also has some advantages and downsides, and knowing them will help you understand whether you should do it or not.
Pros of Circuit Workout
- Circuit training increases weight loss, enhances fat-free mass, and improves the shape of the physique.1 Sperlich B, Wallmann-Sperlich B, Zinner C, Von Stauffenberg V, Losert H, Holmberg HC. Functional High-Intensity Circuit Training Improves Body Composition, Peak Oxygen Uptake, Strength, and Alters Certain Dimensions of Quality of Life in Overweight Women. Front Physiol. 2017;8:172. Published 2017 Apr 3. doi:10.3389/fphys.2017.00172, 2Gettman LR, Pollock ML. Circuit Weight Training: A Critical Review of Its Physiological Benefits. Phys Sportsmed. 1981;9(1):44-60. doi:10.1080/00913847.1981.11710988
- Doing circuit workout with weights promote cardiovascular health, strengthen the entire body, and improves aerobic and anaerobic fitness.3 Ramos-Campo DJ, Andreu Caravaca L, Martínez-Rodríguez A, Rubio-Arias JÁ. Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Biology (Basel). 2021;10(5):377. Published 2021 Apr 28. doi:10.3390/biology10050377
- The weighted circuit training is time efficient because they combine the component of a strength and endurance workout, saving your bodyweight cardio exercise time.
Cons of Circuit Training
- Weighted circuit workouts aren’t as effective as traditional resistance training for maximizing strength and hypertrophy. So, people who want to build a sizeable physique should avoid this.
- A circuit workout is a high-intensity training program that requires a good endurance level, making it unsuitable for beginners and people with health issues.
- There’s a risk of injuries and burnout because circuit workouts involve performing exercises at a quick pace with little or no rest between them.
8-Week Circuit Weight Training to Burn Fat & Shape Physique
This circuit weight training program comprises various exercises, from CrossFit to bodybuilding.
The primary goal of this program is to torch plenty of calories, maximize weight loss, enhance aerobic and anaerobic fitness, and improve body composition.
It will also increase fat-free mass (also known as lean mass) and help you achieve your best shape.
Here’s a brief detail about this weighted circuit training:
- Program Duration: 8 Weeks
- Routine Type: Full Body Circuit Workout
- Sessions/Week: Four
- Duration/Session: 45-60 minutes
- Target Gender: All
- Equipment Needed: Gym Equipment
- Goal: Increase Weight Loss, Improve Body Recomposition, and Enhance Cardiovascular Fitness.
- Best time to work out: Any time of the day that suits you the most
Warm-up: Start your workout with 5 minutes of quick warm-up. A warm-up helps increase body temperature and prepares your muscles for strength exercises. Here are some examples:
Instructions:
- Rest between exercises: Try to take no rest if possible. But taking 15-30 seconds of break is fine when you feel out of breath.
- Rest between rounds: 90 seconds to 2 minutes.
| Warm-up A | Warm-up B |
|---|---|
| 10 Jumping Jacks | 10 Squat Jumps |
| 10 Lunge to front kicks | 15-sec Inchworm |
| 15-sec Mountain Climbing | 15-sec Bear Crawl |
| 5 Burpees | 10 Jumping Lunges |
| 5-10 Pushups | 5-10 Pushups |
| Two- Three Rounds | Two- Three Rounds |
You can also do foam rolling before the warm-up exercise.
Week 1
| Monday | Tuesday | Thursday | Fri/Sat |
|---|---|---|---|
| 15 Kettlebell Swings | 10 Burpees | 15 Front Squats | 100-meter run |
| 15 DB Thrusters | 20 V-Grip Pulldown | 15 Incline DB Bench Press | 20 Landmine Press (10/arm) |
| 15 Bent-over Row | 10 Reverse Crunches | 15 T-Bar Row | 20 Lunges (10/leg) |
| 12 Lunges | 200-meter run | 20 Wood Chop (10/side) | 10 Hanging Knee Raise |
| 4 to 5 rounds | 4 to 5 rounds | 4 to 5 rounds | 4 to 5 rounds |
Week 2
| Monday | Tuesday | Thursday | Fri/Sat |
|---|---|---|---|
| 15 Kettlebell Swings | 10 Burpees | 15 Back Squat | 150-meter run |
| 15 Front Squats | 20 V-Grip Pulldown | 15 Flat Bench Press | 15 Push Press |
| 15 Seated Cable Row | 20 Wood Chop (10/side) | 5 Pullups/Chinups | 20 Step-up (10/leg) |
| 15 Wall Ball Shots | 10 Thrusters | 12 DB Snatches (6/arm) | 10 Reverse Crunch |
| 4 to 5 rounds | 4 to 5 rounds | 4 to 5 rounds | 4 to 5 rounds |
Week 3
| Monday | Tuesday | Thursday | Fri/Sat |
|---|---|---|---|
| 15 Kettlebell Swings | 10 Burpees | 15 Rack Pull/Off Blocks Deadlift | 200-meter run |
| 15 Front Squats | 20 V-Grip Pulldown | 15 Incline DB Bench Press | 15 Push Press |
| 15 Seated Cable Row | 5 Pullups/Chinups | 10 Thrusters | 20 Step-up (10/leg) |
| 15 Wall Ball Shots | 20 Wood Chop (10/side) | 15 Kneeling Cable Crunches | 10 Oblique Twist |
| 4 to 5 rounds | 4 to 5 rounds | 4 to 5 rounds | 4 to 5 rounds |
Week 4
| Monday | Tuesday | Thursday | Fri/Sat |
|---|---|---|---|
| 15 Kettlebell Swings | 10 Pushups | 15 Back Squat | 250-meter run |
| 15 Front Squats | 20 V-Grip Pulldown | 15 Incline DB Bench Press | 15 Push Press |
| 15 Seated Cable Row | 5 Pullups/Chinup | 20 Wood Chop (10/side) | 20 Step-up (10/leg) |
| 15 Wall Ball Shots | 10 Reverse Cable Crunches | 10 Thrusters | 10 Oblique Twist |
| 4 to 5 rounds | 4 to 5 rounds | 4 to 5 rounds | 4 to 5 rounds |
Week 5
| Monday | Tuesday | Thursday | Fri/Sat |
|---|---|---|---|
| 15 Kettlebell Swings | 10 Dumbbell Cluster | 15 Leg Press/Hack Squat | 300-meter run |
| 15 Zercher Squats | 10 Rack Pull Deadlift | 15 Incline DB Bench Press | 15 Push Press |
| 15 Seated Cable Row | 20 Wood Chop (10/side) | 5 Pullups/Chinups | 10 KB/DB RDL |
| 15 Wall Ball Shots | 12 Step-up (6/leg) | 12 DB Snatches (6/arm) | 10 Oblique Twist |
| 4 to 5 rounds | 4 to 5 rounds | 4 to 5 rounds | 4 to 5 rounds |
Week 6
| Monday | Tuesday | Thursday | Fri/Sat |
|---|---|---|---|
| 15 Kettlebell Swings | 10 Burpees | 15 Back Squat | 350-meter run |
| 15 Front Squats | 20 V-Grip Pulldown | 15 Incline DB Bench Press | 15 Push Press |
| 15 Seated Cable Row | 20 Wood Chop (10/side) | 5 Pullups/Chinups | 20 Step-up (10/leg) |
| 15 Wall Ball Shots | 20 KB Clean & Press (10/arm) | 50 Double Unders | 10 Oblique Twist |
| 4 to 5 rounds | 4 to 5 rounds | 4 to 5 rounds | 4 to 5 rounds |
Week 7
| Monday | Tuesday | Thursday | Fri/Sat |
|---|---|---|---|
| 15 Kettlebell Swings | 10 Burpees | 12 DB Snatches (6/arm) | 400-meter run |
| 15 Front Squats | 20 V-Grip Pulldown | 15 Incline DB Bench Press | 15 Push Press |
| 15 Seated Cable Row | 20 Wood Chop (10/side) | 10 Pendlay Row | 20 Step-up (10/leg) |
| 15 Wall Ball Shots | 10 Thrusters | 20 Leg Curls | 10 Oblique Twist |
| 4 to 5 rounds | 4 to 5 rounds | 4 to 5 rounds | 4 to 5 rounds |
Week 8
| Monday | Tuesday | Thursday | Fri/Sat |
|---|---|---|---|
| 15 Kettlebell Swings | 10 Burpees | 15 Back Squat | 450-meter run |
| 15 Front Squats | 20 V-Grip Pulldown | 15 Incline DB Bench Press | 15 Push Press |
| 15 Seated Cable Row | 20 Wood Chop (10/side) | 5 Pullups/Chinups | 20 Step-up (10/leg) |
| 15 Wall Ball Shots | 20 KB Clean & Press (10/arm) | 50 Double Unders | 10 Oblique Twist |
| 4 to 5 rounds | 4 to 5 rounds | 4 to 5 rounds | 4 to 5 rounds |
Download The Circuit Weight Training Program PDF
References
- 1Sperlich B, Wallmann-Sperlich B, Zinner C, Von Stauffenberg V, Losert H, Holmberg HC. Functional High-Intensity Circuit Training Improves Body Composition, Peak Oxygen Uptake, Strength, and Alters Certain Dimensions of Quality of Life in Overweight Women. Front Physiol. 2017;8:172. Published 2017 Apr 3. doi:10.3389/fphys.2017.00172
- 2Gettman LR, Pollock ML. Circuit Weight Training: A Critical Review of Its Physiological Benefits. Phys Sportsmed. 1981;9(1):44-60. doi:10.1080/00913847.1981.11710988
- 3Ramos-Campo DJ, Andreu Caravaca L, Martínez-Rodríguez A, Rubio-Arias JÁ. Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Biology (Basel). 2021;10(5):377. Published 2021 Apr 28. doi:10.3390/biology10050377
