Examples of Circuit Training for Weight Loss: 3 Practical Workouts You’ll Actually Do

Why Circuit Training Works So Well for Weight Loss

Before we get into specific examples of circuit training for weight loss, it helps to know why this style of workout is so effective.

Circuit training combines strength and cardio into one session. You move from exercise to exercise with minimal rest, which:

• Burns a lot of calories in a short time
• Challenges your muscles so you keep (or build) lean mass
• Keeps your heart rate elevated, similar to moderate–vigorous cardio

Research backs this up. A 2022 review in the Journal of Obesity & Metabolic Syndrome reported that circuit-style resistance training improved body composition and cardiovascular health in adults with overweight and obesity. And the CDC notes that combining aerobic activity with muscle-strengthening work is more effective for long-term health and weight management than either alone (CDC Physical Activity Guidelines).

In plain English: circuits let you get more done in less time, which matters if you’re busy, bored with long cardio, or just trying to build a consistent routine.

Example of Circuit Training for Weight Loss #1: Beginner Bodyweight Circuit (No Equipment)

Let’s start with a simple, no-equipment workout. This is one of the best examples of circuit training for weight loss: 3 practical examples because you can do it in your living room, hotel room, or backyard.

Structure

• Work: 30 seconds per exercise
• Rest: 15 seconds between exercises
• Rest between rounds: 60–90 seconds
• Rounds: 3–4

Aim for 20–25 minutes total, including warm-up.

The Circuit

You’ll rotate through these six moves:

1. Bodyweight Squats
   Stand with feet about shoulder-width apart. Sit your hips back like you’re lowering into a chair, then stand up tall. If your knees complain, shorten the range of motion or use a chair behind you for support.

2. Incline Push-Ups (Hands on Counter or Bench)
   Hands on a sturdy surface, body in a straight line from shoulders to heels. Bend elbows, chest moves toward the surface, then press back up. The higher the surface, the easier it is.

3. Glute Bridges
   Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees. Lower slowly. Great for people who sit a lot.

4. Standing March or Low-Impact High Knees
   Stand tall and march in place, bringing knees to hip height if you can. Pump your arms. Move quickly enough to feel slightly out of breath, but still able to talk.

5. Wall Sit
   Back against a wall, slide down until your thighs are roughly parallel to the floor (or as low as comfortable). Hold. If this is too intense, slide a bit higher.

6. Dead Bugs (Core)
   Lie on your back with arms straight up and knees bent at 90 degrees over your hips. Slowly lower opposite arm and leg toward the floor, then return and switch sides. Keep your lower back gently pressed into the floor.

How This Circuit Helps With Weight Loss

This beginner circuit checks all the boxes:

• Large muscle groups (legs, glutes, chest) = higher calorie burn
• Low-impact options for joints
• Core work to support posture and reduce back strain
• Easy to scale: you can increase work time to 40 seconds and reduce rest to 10 seconds as you get fitter

If you’re just starting, this is one of the most realistic examples of circuit training for weight loss because it doesn’t demand equipment, skill, or a gym membership—just consistency.

Example of Circuit Training for Weight Loss #2: Dumbbell Metabolic Circuit (Home or Gym)

Now let’s level up with some weights. This is the kind of workout people mean when they talk about examples of circuit training for weight loss: 3 practical examples that build muscle and burn fat at the same time.

You’ll need a pair of dumbbells you can press overhead for 10–12 reps with good form. If you have two pairs (one lighter, one heavier), even better.

Structure

• Work: 40 seconds per exercise
• Rest: 20 seconds between exercises
• Rest between rounds: 60–90 seconds
• Rounds: 3–5

Total time: 25–30 minutes.

The Circuit

Rotate through these six moves:

1. Dumbbell Goblet Squat
   Hold one dumbbell vertically at your chest. Feet shoulder-width apart. Sit hips back and down, keep chest tall, then stand. This targets quads and glutes and gets your heart rate up fast.

2. Dumbbell Bent-Over Row
   Hold a dumbbell in each hand, hinge at the hips with a flat back. Pull the weights toward your ribs, squeezing your shoulder blades together, then lower. Great for posture and upper-back strength.

3. Dumbbell Floor or Bench Press
   Lying on a bench or the floor, press dumbbells from chest height up until arms are straight, then lower under control. This hits chest, shoulders, and triceps.

4. Reverse Lunges (Bodyweight or Dumbbells)
   Step one foot back, drop your back knee toward the floor, then push through the front heel to stand. Alternate legs. Use bodyweight first, then add dumbbells at your sides when ready.

5. Dumbbell Push Press
   Dumbbells at shoulder height. Slight dip in knees, then drive up and press weights overhead using your legs to help. This turns a strict shoulder press into a powerful, calorie-burning move.

6. Plank with Shoulder Taps
   High plank position. Tap right hand to left shoulder, then left hand to right shoulder, trying to keep hips steady. Slow and controlled beats fast and sloppy.

Progression Ideas

Here’s where we can pull in more examples of circuit training for weight loss by tweaking this one template:

• Heavier Weights, Same Time: Keep 40 seconds of work but slowly increase dumbbell weight as you get stronger.
• Shorter Rest, Same Weights: Move from 20 seconds rest down to 10 seconds to increase intensity.
• Add a Finisher: After your last round, do 3 minutes of alternating 20 seconds fast jumping jacks, 10 seconds rest.

This kind of metabolic circuit reflects what many trainers are programming in 2024–2025: short, intense, strength-focused sessions that fit into busy schedules and support weight loss without endless cardio. The NIH notes that resistance training helps maintain lean body mass during calorie reduction, which is key for long-term weight management (NIH – Weight Management).

Example of Circuit Training for Weight Loss #3: Cardio + Strength Hybrid Circuit (Gym or Well-Equipped Home)

The third of our best examples of circuit training for weight loss: 3 practical examples blends machines and free movement. Think of it as a “mini bootcamp” you can run by yourself.

You’ll need access to:

• A cardio machine (treadmill, bike, or rower)
• A pair of dumbbells or kettlebells
• A mat or floor space

Structure

• Cardio burst: 60 seconds
• Strength move: 40 seconds
• Transition/rest: 20 seconds
• Total stations: 6
• Rounds: 3–4

Total time: about 30 minutes.

The Circuit

Work through this flow:

1. Treadmill or Bike Intervals (Cardio Burst)
   60 seconds at a challenging but sustainable pace (you can talk in short phrases, but not full sentences). If you track heart rate, aim for moderate-to-vigorous intensity as defined by the CDC (roughly 64–76% of max for moderate, 77–93% for vigorous) (CDC – Target Heart Rate).

2. Dumbbell Romanian Deadlift (RDL)
   Stand tall, dumbbells in front of thighs. Hinge at the hips with a slight knee bend, slide weights down your legs until you feel a stretch in your hamstrings, then stand up, squeezing glutes. Protects your back and builds serious posterior-chain strength.

3. Row Machine or Fast Walk Incline (Cardio Burst)
   Another 60 seconds, this time on a different machine if possible. If you’re stuck with one machine, change the intensity or incline.

4. Alternating Dumbbell Shoulder Press (Strength)
   Standing or seated, press one dumbbell overhead while the other stays at shoulder height, then switch. Alternating sides forces your core to stabilize.

5. Bike or Elliptical (Cardio Burst)
   60 seconds, slightly harder than your first cardio station if you can.

6. Walking Lunges + Push-Up Combo (Strength)
   Take 4–6 walking lunges forward, then drop into 4–6 push-ups (incline or on knees if needed). Stand up and repeat until your 40 seconds are up.

Why This Hybrid Circuit Works

This is one of the more advanced examples of circuit training for weight loss because it:

• Alternates heart-pounding cardio with strength moves
• Keeps your heart rate elevated for most of the session
• Hits almost every major muscle group

It also looks a lot like current 2024–2025 trends: hybrid training that mixes intervals and resistance work in the same workout. You’re basically getting the benefits of HIIT and strength training without a 90-minute gym marathon.

More Real Examples: How to Build Your Own Weight-Loss Circuits

Once you’ve tried these examples of circuit training for weight loss: 3 practical examples, you can start building your own. Think of it like working with a set of building blocks.

Here are a few real-world templates people use all the time:

10-Minute “Micro Circuit” for Busy Days

When you’re short on time, this is one of the most realistic examples include:

• 30 seconds squats
• 30 seconds push-ups (any variation)
• 30 seconds bent-over backpack rows
• 30 seconds fast marching in place
• Rest 60 seconds, repeat 2–3 times

Is it a full workout? No. But it keeps the habit alive and still burns calories.

Apartment-Friendly Low-Impact Circuit

For anyone with neighbors downstairs, here’s an example of a quiet circuit:

• Chair squats
• Wall push-ups
• Glute bridges
• Side-lying leg raises
• Standing calf raises
• Dead bugs

Work 40 seconds on, 20 seconds off, for 3–4 rounds. No jumping, no equipment, plenty of burn.

Outdoor Park Circuit

If you have a playground or park nearby, this is one of the best real examples of making your environment your gym:

• Bench step-ups
• Bench incline push-ups
• Walking lunges along a path
• Hanging knee raises on monkey bars (or just dead hangs)
• Short jog or brisk walk loop back to the bench

You’ve just turned a park bench into a full-body fat-burning station.

How Often Should You Do Circuit Training for Weight Loss?

For most people, a realistic schedule looks like this:

• 3–4 circuit workouts per week on non-consecutive days
• 1–2 lighter activity days (walking, easy cycling, yoga)
• At least 1 full rest day

Weight loss ultimately comes down to being in a calorie deficit over time, but circuit training helps by:

• Increasing your daily calorie burn
• Preserving muscle while you lose fat
• Improving fitness so you can move more all day

Mayo Clinic and other major health organizations consistently emphasize combining physical activity with nutrition changes for weight loss that actually sticks (Mayo Clinic – Weight Loss Basics).

Safety Tips Before You Jump Into These Examples

Even though these examples of circuit training for weight loss: 3 practical examples are designed to be accessible, a few safety notes go a long way:

• Warm up 5–10 minutes: light walking, arm circles, easy squats, gentle stretches.
• Start easier than you think you need: you can always add time, rounds, or weight later.
• Stop if you feel sharp pain, chest pain, or dizziness: that’s your cue to pause and, if needed, talk to a healthcare professional.
• Talk to your doctor first if you have heart issues, joint problems, or have been sedentary for a long time.

The goal is to build a routine you can keep doing for months, not crush yourself for a week and quit.

FAQ: Examples of Circuit Training for Weight Loss

What are some simple examples of circuit training for weight loss for beginners?

Beginner-friendly examples of circuit training for weight loss include bodyweight-only circuits like: squats, wall push-ups, glute bridges, marching in place, wall sits, and dead bugs done back-to-back with short rests. You can start with 20–30 seconds per exercise and 2–3 rounds, then build up as you get fitter.

Can you give an example of a 20-minute circuit for fat loss?

Here’s a quick example of a 20-minute fat-loss circuit:

• 40 seconds goblet squats, 20 seconds rest
• 40 seconds push-ups (incline if needed), 20 seconds rest
• 40 seconds bent-over rows (dumbbells or backpack), 20 seconds rest
• 40 seconds reverse lunges, 20 seconds rest
• 40 seconds fast marching or step-ups, 20 seconds rest

Rest 60–90 seconds and repeat 2–3 times. That’s your 20 minutes.

Are these examples of circuit training enough for weight loss on their own?

They can be a big piece of the puzzle, but not the whole thing. These examples of circuit training for weight loss will help you burn calories and keep muscle, but your eating habits still matter. Most people need a moderate calorie deficit plus regular movement (like daily walking) alongside circuits to see steady, sustainable fat loss.

How do I know if my circuit is hard enough for weight loss?

During your work intervals, you should feel like you’re working at a moderate-to-hard effort: breathing faster, heart rate elevated, but still able to say a short sentence. If you breeze through your circuit and could carry on a relaxed conversation, it’s time to add weight, increase time, or reduce rest.

Can older adults use these examples of circuit training for weight loss?

Yes, with modifications. Many older adults benefit from low-impact examples include chair squats, wall push-ups, light dumbbell rows, and marching in place instead of jumping. It’s smart to talk with a healthcare provider before starting, especially if you have heart, joint, or balance issues.

If you take nothing else from this guide, let it be this: you don’t need a perfect plan, just a repeatable one. Pick one of these examples of circuit training for weight loss: 3 practical examples, schedule it three times this week, and focus on showing up. You can fine-tune the details once the habit is in place.