6 Best Circuit Training Workouts for Weight Loss

Circuit training is an effective way to combine cardiovascular exercise with strength training, providing a well-rounded workout that promotes weight loss, muscle toning, and overall fitness. This method involves performing a series of moderately intense exercises with minimal rest in between, keeping your heart rate elevated and maximizing calorie burn.

Below, I've selected the best circuit training workouts designed to target different muscle groups while maintaining a high heart rate, which is key for burning calories and supporting weight loss.

These routines offer a balanced approach to weight loss by engaging various muscle groups and leveraging the combined benefits of strength and cardio exercises. For best results, aim to complete these circuits three to four times a week. Always remember to warm up before beginning any workout and cool down afterward to prevent injury and enhance recovery.

Now, let's dive deep into the best circuit training workouts for weight loss.

Workout #1: Full-body Circuit

This full-body circuit workout targets all major muscle groups, ensuring a balanced workout that burns calories and builds strength. By moving quickly from one exercise to the next, you keep your heart rate elevated, promoting fat loss.

1) Jumping Jacks

Stand with your feet together and arms at your sides. Jump up, spreading your legs shoulder-width apart while raising your arms overhead. Jump again to return to the starting position. Repeat for one minute.

2) Pushups

Start in a plank position with your hands directly under your shoulders. Lower your body until your chest nearly touches the floor. Push back up to the starting position. Perform 12 to 15 repetitions.

3) Bodyweight Squats

Stand with your feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your knees behind your toes. Return to the starting position. Perform 15 to 20 repetitions.

4) Mountain Climbers

Start in a plank position. Bring your right knee toward your chest. Quickly switch legs, bringing your left knee toward your chest. Continue alternating for one minute.

5) Bicycle Crunches

Lie on your back with your hands positioned behind your head and your legs lifted with knees bent at a 90-degree angle. Engage your core as you bring your right elbow towards your left knee while extending your right leg straight out. Then, switch sides, bringing your left elbow towards your right knee. Continue alternating sides in a controlled motion for one minute.

Workout #2: Upper-Body Blast

This circuit is designed to strengthen and tone the upper body, focusing on the chest, back, shoulders, and arms. By performing these exercises with minimal rest, you maintain a high intensity, which not only helps build muscle but also burns calories.

1) Push-ups

Start in a plank position. Lower your body until your chest nearly touches the floor. Push back up to the starting position. Perform 12 to 15 repetitions.

2) Dumbbell Rows

Stand with feet shoulder-width apart, holding a dumbbell in each hand. Bend at the waist, keeping your back straight. Pull the dumbbells toward your hips, squeezing your shoulder blades together. Lower the weights back down. Perform 12 to 15 repetitions per arm.

3) Shoulder Press

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Press the dumbbells overhead until your arms are fully extended. Lower the weights back to shoulder height. Perform 12 to 15 repetitions.

4) Tricep Dips

Sit on the edge of a bench with your hands next to your hips. Slide your hips off the bench, supporting your weight with your hands. Lower your body until your arms form a 90-degree angle. Push back up to the starting position. Perform 12 to 15 repetitions.

5) Bicep Curls

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Slowly curl the dumbbells towards your shoulders, ensuring that your elbows stay close to your sides. Lower the weights back down to the starting position in a controlled manner. Aim for 12 to 15 repetitions.

Workout #3: Lower-Body Sculpt

This circuit is focused on toning and strengthening the lower body, specifically targeting the legs and glutes. The exercises in this routine engage the quads, hamstrings, calves, and glutes, helping you build a solid foundation while burning calories.

1) Bodyweight Squats

Stand with your feet shoulder-width apart. Lower your body as if sitting back in a chair, keeping your knees behind your toes. Return to the starting position. Perform 15 to 20 repetitions.

2) Lunges

Stand with your feet together. Step forward with your right leg and lower your body until your right thigh is parallel to the floor. Push back up to the starting position. Switch legs and repeat. Perform 12 to 15 repetitions per leg.

3) Glute Bridges

Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes. Lower your hips back to the starting position. Perform 15 to 20 repetitions.

4) Calf Raises

Stand with your feet shoulder-width apart. Rise up onto your toes, squeezing your calf muscles. Lower back down to the starting position. Perform 15 to 20 repetitions.

5) Step-ups

Stand facing a bench or step. Step up onto the bench with your right foot, then lift your left foot to join it. Step back down with your right foot first, followed by your left. Repeat this sequence for 12 to 15 repetitions on each leg.

Workout #4: Core Crusher

This circuit focuses on strengthening the core muscles, including the abdominals, obliques, and lower back. A strong core is vital for overall fitness, and these exercises help improve stability while aiding in calorie burning.

1) Plank

Start in a forearm plank position, keeping your body straight from your head to your heels. Hold this position for one minute.

2) Russian Twists

Sit on the floor with your knees bent and feet lifted. Hold a weight or medicine ball with both hands. Twist your torso to the right, then to the left. Perform 20 twists (10 per side).

3) Leg Raises

Lie on your back with your legs straight. Lift your legs toward the ceiling, keeping them straight. Lower your legs back down without letting them touch the floor. Perform 15 to 20 repetitions.

4) Bicycle Crunches

Lie on your back with your hands behind your head, legs lifted, and knees bent at 90 degrees. Bring your right elbow toward your left knee while straightening your right leg. Switch sides, bringing your left elbow toward your right knee. Continue alternating for one minute.

5) Superman

Lie face down on the floor with your arms extended overhead. Simultaneously lift your arms, chest, and legs off the floor, engaging your core and back muscles. Hold this position for a few seconds, then lower back down. Aim for 12 to 15 repetitions.

Workout #5: HIIT Circuit

High-Intensity Interval Training (HIIT) circuits involve short bursts of intense exercise followed by brief rest periods. This workout is highly effective for burning a significant number of calories in a short time and boosting cardiovascular fitness.

1) Burpees

Start in a standing position. Drop into a squat position with your hands on the floor. Kick your feet back into a plank position. Perform a pushup, then jump your feet back to the squat position. Explosively jump into the air. Perform 10 to 12 repetitions.

2) Jump Squats

Stand with your feet shoulder-width apart. Lower into a squat position. Explode upward, jumping as high as possible. Land softly and immediately lower into the next squat. Perform 15 to 20 repetitions.

3) High Knees

Stand with your feet hip-width apart. Run in place, bringing your knees up to hip level. Perform high knees for one minute.

4) Pushups

Start in a plank position. Lower your body until your chest nearly touches the floor. Push back up to the starting position. Perform 12 to 15 repetitions.

5) Plank Jacks

Begin in a plank position. Jump your feet out to the sides, then bring them back together. Continue this movement for one minute.

Workout #6: Cardio and Strength Combo

This circuit blends cardiovascular and strength exercises for a balanced, high-intensity workout. The combination of these exercises helps burn fat while building muscle, making it an effective approach to achieving your weight-loss goals.

1) Jump Rope

Jump rope for one minute, maintaining a steady pace.

2) Dumbbell Thrusters

Stand with your feet shoulder-width apart, holding dumbbells at shoulder height. Lower into a squat position. As you stand, press the dumbbells overhead. Lower the weights back to shoulder height as you squat down. Perform 12 to 15 repetitions.

3) Burpees

Start in a standing position. Drop into a squat position with your hands on the floor. Kick your feet back into a plank position. Perform a pushup, then jump your feet back to the squat position. Explosively jump into the air. Perform 10 to 12 repetitions.

4) Kettlebell Swings

Stand with your feet shoulder-width apart, holding a kettlebell with both hands. Hinge at the hips and swing the kettlebell between your legs. Thrust your hips forward to swing the kettlebell up to shoulder height. Let the kettlebell swing back down and repeat. Perform 15 to 20 repetitions.

5) Mountain Climbers

Start in a plank position. Bring your right knee toward your chest. Quickly switch legs, bringing your left knee toward your chest. Continue alternating for one minute.