5 best gym circuits for weight loss

Written by Adam York - Thu 21st Mar 2019

If you’re looking to lose weight, sometimes the gym can seem really boring and if you’re sticking to one cardio routine you’ll probably find that you lose interest, instead of weight.

This is why circuits are so great for weight loss, as the exercises are always changing. Not only this, but they offer a chance to up your weight lifting strength which will build muscle and burn fat, whilst at the same time getting your heart rate up which is great for a strong calorie burning workout.

Take a look at the best gym circuits for weight loss to get you inspired to hit the gym.

1. The HIIT circuit

A HIIT circuit simply means any group of exercises that get your heart rate working at maximum capacity for an intense period, followed by a period of rest. To really get your metabolism boosted and the fat loss process going, try this super intense circuit. Do each exercise one after another and then follow that by a one minute break. Do this 3 times for beginners, 5 for intermediate gym goers and 6 for fitness freaks.

  • 10 x Burpees 
  • 30 seconds Mountain climbers
  • 30 seconds ball slams
  • 15 x jumping squats

2. The leg circuit

The legs are the biggest muscle group, with the glutes and the legs containing the biggest muscles in the body. Training them regularly is great for fitness as they burn more calories per pound than any other muscle, which makes them great for a weight loss. Not only will you build your leg strength and tone up, you’ll also burn a lot of calories which is what weight loss is all about. Repeat each exercise one after the other and follow by a minute break. Repeat 5 times.

  • 15 x lunges
  • 15 x squats 
  • 15 x jumping lunges
  • 15 x jumping squats
  • 15 x donkey kick backs

3. The all rounder

This circuit is perfect for people who want to do a bit of everything. It also works really well when completed after cardio, as it doesn’t attack one muscle group in particular which varies the muscle fatigue and allows you to keep pushing yourself. Do 1 minute off each exercise followed by a minute off for regular gym goers and 30 seconds of each exercise followed by a minute off for beginners. After completing the set take 2 minutes off and repeat 3 times.

  • Sit ups x 20
  • Lunges x 10
  • Russian twists x 20
  • Squats x 10
  • Superman's x 10
  • Kettlebell swings x 10
  • Shoulder press x 15

4. The ab circuit

If you’re losing weight properly (that is by eating a healthy diet and exercising more) then you’ll soon see your muscles becoming more prominent as you lose fat and grow muscle. There’s nothing more satisfying than seeing abs appear, and the good news is - everyone has them! 

Often they’re just nestled under a layer of fat which can be easily lost with a good diet and exercise regime. To build up your ab muscles, try this circuit which combines abs drills with high intensity bursts which speeds metabolism and increases fat burn. Repeat each exercise consecutively and then take a minute break, repeat this 3 times.

  • Sit ups x 20 
  • Burpees x 10
  • Crunches x 30
  • Mountain climbers x 30 seconds
  • Plank x 30 seconds

5. The high load circuit

A high load circuit is one in which you do the exercise with the heaviest weight that you can. This is perfect for weight loss for the following reason; when you lift heavy you build muscle which burns more calories when at standstill than fat. Therefore, the more muscular you are, the more calories you’ll burn without doing a thing. 

As we all know losing weight is simply about being in a calorie deficit - that is, burning more calories than you consume. So, if you want to lose weight, don’t think that cardio is your only option - a high load circuit is perfect too!

Repeat each exercise consecutively at the heaviest weight you can do it and then take a minute break, repeat this 3 times.

  • Ball slams x 15
  • Kettlebell swings x 15
  • Squat and press x 10
  • Shoulder press x 15