Lose Weight & Feel Better With Our Free 30-Day Workout Plan
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If you've been running endless miles or hefting heavy weights without seeing weight loss results, it may be time to switch up your workout routine.
Circuit training, a combination of weight lifting and cardio, works the whole body. It's an efficient way to burn calories and, as a result, may help you lose weight.
Circuit training is gaining popularity because it’s not only effective, but also quick. Rotating between the various circuit exercises with minimal rest in between can help you target nearly all of your muscle groups in about 30 minutes. Plus, circuit training is versatile, letting you adjust the workout depending on your health goals and abilities.
If your gym routine has been feeling a bit stale, it might be time to give circuit training a try!
Circuit Training Basics
Circuit training generally consists of rotating through a handful of basic exercises, hence the name circuit. The movements are time- and repetition-based. The entire circuit, consisting of anywhere from 6–10 movements, is completed one to three times with a minute or two of rest between circuit repetitions. As each exercise typically focuses on a different muscle group, this type of workout is excellent for building muscle and getting in a bit of cardio.
Mike Silverman, certified personal trainer and contributor to Living.Fit states that circuit training is an excellent way to tone up and lose fat. Because it’s a versatile workout, circuit training can be scaled up or down in intensity.
Most circuit training workouts take around 30 minutes, making them quick and easy to fit into your schedule but also quite effective. As Silverman notes, "The American College of Sports Medicine (ACSM) recommends you do 20–60 minutes of cardio most days and weight training two to three times a week," which is doable when you break it up into, "alternating days for a half-hour." Silverman says that most individuals can lose weight with a 30-minute daily workout as long as they're also making positive diet choices. When you want to lose weight, circuit training provides the most efficient, effective way to burn fat and build muscle while increasing the energy you burn at rest. Our free 30-day plan shows you exactly what to do.
How to Use the Plan
Our 30-day workout plan consists of six exercises. The exercises stay the same each week, but your effort should get progressively more intense. In the first week, you’ll use lighter weights and complete four rounds of 15–20 reps. The following week, the weight increases, and the repetitions top out at 10. You'll complete the entire circuit four times.
For the remainder of the program, aim to complete each exercise with the heaviest weight doable, generally a five-percent increase in pounds each week. A good rule of thumb is that if you can accomplish 12 repetitions, you're ready for a heavier weight.
But if you're struggling to complete eight repetitions safely, you likely need to drop down in weight. Using your max weight, complete 10 reps of each exercise, running through the circuit four times. Silverman recommends striving for great form over anything else, paying close attention to your technique as the weight increases.
The 30-Day Weight Loss Workout Plan
You'll need kettlebells, dumbbells, and an open area where you can safely exercise for this circuit workout.
Week 1
For the first week, choose a lighter weight with which you can complete 15–20 reps each round of the circuit. Complete the circuit 3–4 times.
Double Kettlebell Bear Complex
Also known as the clean, squat, and push press, you'll need either two kettlebells or dumbbells of equal weight.
Begin with a weight in each hand at your sides as you stand slightly bent at the hips and knees so that the weight hangs level with each knee or in between your legs.
Bracing your core, and keeping a neutral spine, hinge your hips backward as you bicep curl both weights up along the front of your body until they’re at shoulder height. "Rack" the weights (hold them) at your shoulders, resting one weight on the top of each shoulder.
From this position, squat down to a parallel depth (hips even with your knees), keeping your weight in your heels, spine neutral, and core strong.
From the bottom of the squat, push upwards to return to the standing position; when standing straight, push the weights on your shoulders upwards so they’re fully extended over your head.
Finally, return the weights to the racked position on top of your shoulders, then back down to the starting position, dangling beside your knees.
Repeat 15–20 times.
Watch this video of each movement broken down so you can get a better look at proper form.
Alternating Renegade Rows
You'll need two dumbbells of equal weight.
Place your dumbbells on the floor, shoulder-width apart.
Get down into a plank position, with a hand gripping each dumbbell.
Holding your core firm, draw one elbow back towards your back, squeezing between the shoulder blades.
While completing this "row" movement, keep your plank position. Don’t roll the hips or shoulders and keep your abs pulled in.
Bring the weight down and repeat on the other side.
Complete 15 reps on each side.
If you can't maintain your form while rowing, try planking from your knees instead of your toes.
Watch this video to get a better look at proper form.
Double Kettlebell Romanian Deadlift
Though two kettlebells are standard, you can also use two dumbbells, a barbell, or a heavier medicine ball.
Holding a weight in either hand at waist level (or in both hands in front of you for a barbell or medicine ball), draw your shoulders down and together to create a strong upper back and draw in your core to firm it.
Hinge backward at the hips, pushing your butt backward until the weights reach just past the knees or you feel the tension in your hamstrings.
Stop bending forward. Squeeze your butt and slowly return to standing, focusing on deliberately rising using your lower body and not your back.
Repeat 15–20 times.
Watch this video to get a better look at proper form.
Single-Arm Half Turkish Get Up
You will need either a single dumbbell or a kettlebell.
Sit on the floor with your legs extended out in front of you. Place the weight gently on your lap.
Grip the weight with one hand, keeping it about hip level on your lap. Then, slowly lie back on the floor.
On the side with the weight, bend your leg, keeping your foot on the floor. Extend the other leg out flat, slightly wider than hip distance.
Like you would in a bench press, bring the weight directly over your chest, and lock your elbow.
Press your bodyweight into the arm without the weight, as if to get up off the floor. You can bend the arm not holding the weight out, palm flat on the floor, to help prop you up. Then, pressing down through your elbow, lift the weighted arm (still locked out) into the air until you are halfway to sitting.
After a brief 1- to 3-second hold, return to the floor slow and controlled. Repeat on the other side.
As this exercise can be challenging, you may modify it by not using any weight initially but maintaining the locked-out arm position.
To make this movement more challenging, when you rise to your elbow, push up through your palm, fully extending the arm. You can also lift your hips, pressing through the heel of your bent leg until both legs are straight.
Repeat 15–20 times.
Watch this video to get a better look at proper form.
Alternating Pass-Through Kettlebell Lunges
A single dumbbell or kettlebell is required.
Begin standing, holding your weight at waist level with your left hand.
Take a large step forward with your right leg into a lunge position, letting the weight drop between your legs.
Pass the weight from inside to outside under your bent leg, switching hands from left to right.
Return to standing as you push through the ball and heel of your right foot and bent leg to rise back to the starting position. The weight should be hanging at your right side.
Repeat on the other side, beginning with the weight in your right hand and stepping forward with your left leg. Each time, pass the weight under your leg from inside to outside.
Repeat 15–20 times.
If you have difficulty balancing, modify by skipping the pass-through. Lunge, drop the weight between your legs, then return to standing and switch hands.
Watch this video to get a better look at proper form.
Burpees
No weights needed for this cardio exercise.
Begin standing with your feet shoulder-width apart.
Squat down, bringing your hips to knee level and your back flat.
Place both hands down on the floor, directly outside your feet.
Putting your weight in your hands, kick your feet backward so that you are in a plank position, with your weight in your palms and your toes.
With a flat back and strong core, bend at the elbows and lower your chest to the floor, doing a push-up.
Return to the plank position. Then, using your core to pull, jump your legs back up towards your palms. This is also called a frog jump.
As soon as your feet are at your palms, knees bent, rise quickly back up into a standing position.
To modify, step your legs back one at a time. Then, after the push-up, step them up to return to the starting squat position instead of jumping.
To make it more challenging, raise your arms above your head and jump your feet out wide, then bring your arms down and your feet together. Do one jumping jack or hop straight up toward the ceiling before you repeat the movement.
Repeat 15–20 times.
Watch this video to get a better look at proper form.
Week 2
Complete 10 reps of each exercise except burpees, which you should do for 15–20 reps. Increase your weight from last week by 5% and/or cease using modifications. Complete the circuit four times.
Double Kettlebell Bear Complex
Alternating Renegade Rows
Double Kettlebell Romanian Deadlift
Single-Arm Half Turkish Get Up
Alternating Pass-Through Kettlebell Lunges
Burpees
Week 3
Complete 10 reps of each exercise except burpees, which you should do for 15–20 reps. Increase your weight from last week by 5%. Attempt variations to make the exercises more challenging. Complete the circuit four times.
Double Kettlebell Bear Complex
Alternating Renegade Rows
Double Kettlebell Romanian Deadlift
Single-Arm Half Turkish Get Up
Alternating Pass-Through Kettlebell Lunges
Burpees
Week 4
Complete 10 reps of each exercise except burpees, which you should do for 15–20 reps. Increase your weight from last week by 5%. Attempt variations to make the exercises more challenging. Complete the circuit four times.
Double Kettlebell Bear Complex
Alternating Renegade Rows
Double Kettlebell Romanian Deadlift
Single-Arm Half Turkish Get Up
Alternating Pass-Through Kettlebell Lunges
Burpees
30-Day Workout Plan Nutrition Strategies
Silverman notes that weight loss starts in the kitchen. While the above plan can help you with putting on muscle and burning fat, Silverman stresses that dialing in your nutrition is a crucial component.
We spoke with Trista Best, MPH, RD, LD, and Jeanette Kimszal, RDN, NLC, to uncover the best nutrition strategies to complement your circuit workouts.
The first: Limit or cut out ultra-processed foods and refined carbs. Ultra-processed foods can often result in you eating more sugar, salt, and saturated or trans fats than you realize, potentially posing health problems.
Kimszal points to one study that put 10 adults on an ultra-processed foods diet and 10 on a whole foods diet for 14 days where the diets were matched for calories, sugar, fiber, fat, carbs, and protein. Study participants were told to eat as much as they’d like. Researchers found that those who ate ultra-processed foods ate about 500 additional calories per day, and gained around two pounds.
Best agrees that limiting these "empty-calorie foods" may help you lose weight in 30 days.
Next, eat lean proteins, fruits and vegetables, and some heart-healthy fats. Best advises, "rather than focusing too much on what you can't eat, focus on what you can." Whole grains can replace refined carbs, and fruits and vegetables can replace processed snacks or treats.
Kimszal agrees that diversifying your diet to include nutrient-rich foods is helpful with weight loss. “Fiber has been associated with weight loss," which comes from, "vegetables, fruits, nuts, seeds, and legumes." Also, "eating protein has been shown to increase satiety and keep you fuller longer," she states, and, "adding a type of protein food to each meal may help with weight loss." Healthy foods rich in protein can include eggs, lentils, lean meats, almonds, and plain Greek yogurt.
Finally, cut smoking, alcohol, and added sugar. Smoking might increase your risk of obesity, as can overindulging in alcohol and diets high in added sugars. "Cutting out [added] sugar may have a small but significant effect on weight loss," says Kimszal.
Aside from weight loss, Best also cites other health impacts. "Taking in too much added sugar will increase the amount of calories consumed while also causing chronic inflammation and the risk of chronic disease," she notes.
Similarly, alcohol may be responsible for increasing your caloric intake unbeknownst to you. "Alcohol is high in calories and if you consume more than two drinks a day, you could be getting more calories than you realize," Kimszal warns. That said, Kimszal points out that sometimes when individuals become too restrictive, they end up eating more.
Silverman has these final words of advice when trying to lose weight through exercise and diet: "As to what you can do in 30 days, temper your expectations. Viewing fitness and health in the short term won't lead to a sustainable lifestyle shift. Viewing it as the first step in a lifelong journey is the right attitude to take."
If you're ready to take that first step, get a free consultation with a personal trainer who can help you lose weight. They can help you assess where you are now and what lifestyle changes make the most sense for your health goals.
