Fat-Loss Circuit 4-Day Plan
Boost fat loss and fitness with this 4-day circuit training plan. Combine cardio and strength for efficient, full-body workouts designed for beginners.
- Goal
- fat-loss
- Split
- Full Body Circuit
- Days/Week
- 4
- Session
- 45 min
Warmup
5-10 minutes of light cardio (e.g., jogging in place, arm circles, leg swings) followed by dynamic stretches.
Week 1
Day 1
Full Body Circuit
- jumping jacks — 3 × 30 sec (rest 30s)
- dumbbell goblet squat — 3 × 10-12 (rest 30s)
- dumbbell push press — 3 × 10-12 (rest 30s)
- dumbbell bent over row — 3 × 10-12 (rest 30s)
- plank — 3 × 30-60 sec (rest 60s)
Day 2
Full Body Circuit
- high knees running in place — 3 × 30 sec (rest 30s)
- banded glute bridge — 3 × 12-15 (rest 30s)
- push up — 3 × As Many Reps As Possible (rest 30s)
- kettlebell swings — 3 × 12-15 (rest 30s)
- russian twist — 3 × 15-20 per side (rest 60s)
Day 3
Full Body Circuit
- jump rope — 3 × 45 sec (rest 30s)
- dumbbell reverse lunge — 3 × 10-12 per leg (rest 30s)
- dumbbell floor press — 3 × 12-15 (rest 30s)
- superman pull — 3 × 15-20 (rest 30s)
- bicycle crunches — 3 × 15-20 per side (rest 60s)
Day 4
Full Body Circuit
- burpee — 3 × 8-10 (rest 30s)
- bodyweight squat — 3 × 15-20 (rest 30s)
- incline push up — 3 × As Many Reps As Possible (rest 30s)
- resistance band pull apart — 3 × 15-20 (rest 30s)
- side plank — 3 × 30-45 sec per side (rest 60s)
Cooldown
5-10 minutes of static stretching focusing on major muscle groups worked.
Progression
Increase the duration of cardio exercises, add 1-2 reps per set for strength exercises, or decrease rest times by 10-15 seconds each week. Once you hit the top end of the rep range, increase the weight slightly.
Equipment needed
- Dumbbells
- Kettlebell
- Jump Rope
- Resistance Bands
- Bench
- Bodyweight
Suitable for
- Individuals new to fitness
- Those looking to lose weight
- People with limited time
- Anyone wanting to improve cardiovascular health
Not recommended for
- Advanced athletes seeking specialized training
- Individuals with significant mobility limitations
- People recovering from serious injuries
Fat-Loss Circuit 4-Day Plan FAQs
What is circuit training?
Circuit training involves performing a series of exercises one after the other with minimal rest in between. Once all exercises in a circuit are completed, you rest before starting the next circuit.
How often should I do this plan?
This plan is designed for 4 days per week, allowing for adequate rest and recovery between sessions. Ensure you take rest days to prevent overtraining.
Can I do cardio on my rest days?
Yes, light to moderate cardio (like walking or cycling) on rest days can aid recovery and further contribute to fat loss, but avoid intense exercise.