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3-Day Conditioning Circuit

Fat lossBeginner

Three circuits a week with almost no kit: short rests, big movements, the heart rate up for the whole session.

At a glance

Frequency
3× a week
Split
Circuit
Session length
Up to 25 min
Weekly volume
≈54 working sets

Equipment

HomeDumbbellBodyweightKettlebellOther

Where the week's sets go

  • Legs17 sets · 31%
  • Core12 sets · 22%
  • Back10 sets · 19%
  • Other8 sets · 15%
  • Chest7 sets · 13%

A week on this plan

  1. Sunrest day
  2. MonCircuit A
  3. Tuerest day
  4. WedCircuit B
  5. Thurest day
  6. FriCircuit C
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Circuit A

Legs and lungs · 6 exercises · Up to 22 min

  • Superset A · Run these back to back, and rest after the last one.

    • Quads (bodyweight squat)Quads · Bodyweight3× 15–20 reps30 s rest
    • Push-upChest · Bodyweight3× 10–15 reps30 s rest
    • Mountain climberAbs · Bodyweight3× 40 s1 min restThree exercises back to back, then a minute off. That minute is the whole workout.

  • Superset B · Run these back to back, and rest after the last one.

    • Forward lungeQuads · Bodyweight3× 12 reps30 s restTwelve a leg.
    • Inverted rowUpper back · Bodyweight3× 8–12 reps30 s rest
    • Front plankAbs · Bodyweight3× 40 s1 min rest

Workout 2 of 3

Circuit B

Full body intervals · 5 exercises · Up to 25 min

  • Superset A · Run these back to back, and rest after the last one.

    • Kettlebell swingGlutes · Kettlebell4× 40 s30 s rest
    • Incline push-upChest · Bodyweight4× 12–20 reps30 s rest
    • Jump ropeFull body · Other4× 60 s1 min 30 s rest

  • Superset B · Run these back to back, and rest after the last one.

    • Inverted rowUpper back · Bodyweight3× 8–12 reps30 s restUnder a table or a low bar, like Circuit A. The swing has the hips covered; this block needs a pull.
    • Bodyweight incline side plankAbs · Bodyweight3× 30 s1 min restThirty seconds a side.

Workout 3 of 3

Circuit C

Strength endurance · 5 exercises · Up to 24 min

  • Superset A · Run these back to back, and rest after the last one.

    • Dumbbell goblet squatQuads · Dumbbell4× 12–15 reps30 s rest
    • Dumbbell one arm bent-over rowUpper back · Dumbbell4× 10–12 reps30 s restTen to twelve an arm.
    • BurpeeFull body · Bodyweight4× 30 s1 min 30 s rest

  • Superset B · Run these back to back, and rest after the last one.

    • Dumbbell romanian deadliftGlutes · Dumbbell3× 12–15 reps30 s rest
    • Dead bugAbs · Bodyweight3× 12 reps1 min rest

How to progress

Go round each block three times before resting properly. Progress is a fourth round or a shorter rest, not more exercises — and take the last round to a level you could hold for one more.

Start this plan

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