Day 1 · Monday
Circuit A
3 rounds, move to the next exercise after a short rest
Free workout plan
Fat loss circuit workout plan
Three full-body strength circuits a week to keep your muscle while you eat a little less, and brisk walks on the other days to raise your weekly activity.
- Days a week
- 3
- Per session
- 40 min
- Level
- Beginner
- Goal
- Lose fat
- Equipment
- Dumbbells, Kettlebell, Body weight
Who it's for
Beginners and returners who want to lose fat and get fitter, with a pair of dumbbells and a kettlebell at home or in a gym. Pair it with a modest calorie deficit.
How to run it: Go through the exercises in order with 15-30 s between moves. That is one round; rest 90-120 s and do 3 rounds in total.
Your week
- MonCircuit A
- TueBrisk walk 30-45 min
- WedCircuit B
- ThuBrisk walk 30-45 min
- FriCircuit C
- SatLong walk 45-60 min
- SunRest
Day 2 · Wednesday
Circuit B
3 rounds, move to the next exercise after a short rest
- 1Dumbbell romanian deadlift3 × 12–15 · rest 20 s
- 2Dumbbell standing overhead press3 × 10–12 · rest 20 s
- 3Dumbbell step-up3 × 8–10 each side · rest 20 s
- 4Dumbbell one arm bent-over row3 × 10–12 each side · rest 20 s
- 5Low glute bridge on floor3 × 12–15 · rest 20 s
- 6Star jump3 × 30 s · rest 90 sStep out instead of jumping if you prefer.
Day 3 · Friday
Circuit C
3 rounds, move to the next exercise after a short rest
Warm-up and cool-down
Warm-up · 5 min
- 2-3 minutes of marching or jogging on the spot, building the pace slowly.
- 30 seconds of star jumps or step jacks (step out instead of jumping if you prefer).
- A few slow reps of the world's greatest stretch on each side.
Cool-down · 5 min
- Walk slowly for a minute or two until your breathing settles.
- Hold each stretch for 20-30 seconds without bouncing; breathe out as you ease in.
How to progress
The progression rule
Keep the weights challenging; lifting with intent is what helps you hold on to muscle while you lose fat. When you finish all three rounds at the top of the rep range, use a slightly heavier weight or add a fourth round. Add 5 minutes to the walks every week or two until you reach 150-300 minutes of moderate activity a week.
Safety and technique tips
- A modest calorie deficit (for most people 300-500 kcal a day) is easier to keep than a crash diet; the calorie calculator can estimate one for you.
- Keep form crisp even when you're out of breath. Slow down or rest longer rather than letting technique slide.
- Walking counts: brisk enough that you can talk but not sing.
- Aim for steady change on the scale: around 0.5-1% of body weight a week is a sensible pace for most adults.
Make it yours
Customise it in the workout generator
Change the days, the session length, your equipment or your goal, and get a week built for you, with any exercise swappable.
Questions people ask
Are circuits better than cardio for fat loss?
Fat loss depends mostly on eating a little less energy than you use. Circuits help you keep muscle and get fitter, walking adds activity without much fatigue, and together they make the deficit easier to sustain.
How many days a week should I train to lose fat?
Three strength sessions plus walking on most other days is a good balance. WHO advises 150-300 minutes of moderate activity a week and muscle-strengthening on at least two days.
How fast will I lose weight?
It varies a lot between people. A pace of around 0.5-1% of body weight a week is realistic and easier to maintain. Track trends over weeks, not single weigh-ins.
Can I do this without a kettlebell?
Yes. Swap kettlebell swings for dumbbell Romanian deadlifts and the kettlebell goblet squat for a dumbbell goblet squat.
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