Workout program
Metabolic Circuit 3 Days
Each day is a six-station circuit with short transitions and 90 seconds between rounds. Heart rate stays high while muscle is maintained. Pair with a calorie deficit for fat loss. Sessions take 35-45 minutes.
- Goal
- Fat loss
- Level
- Intermediate
- Frequency
- 3 days a week
- Duration
- 6 weeks
Equipment needed
Day by day
Circuit A
- 1Goblet SquatQuadriceps3 × 1215 s rest
- 2Push-upChest3 × 10-1515 s rest
- 3One-arm Dumbbell RowLats3 × 12 / arm15 s rest
- 4Kettlebell SwingGlutes3 × 1515 s rest
- 5Mountain ClimberAbs3 × 30 s15 s rest
- 6Rowing MachineCardio3 × 250 m90 s rest
Circuit B
- 1Walking LungeQuadriceps3 × 10 / leg15 s rest
- 2Dumbbell Shoulder PressShoulders3 × 1215 s rest
- 3Lat PulldownLats3 × 1215 s rest
- 4Dumbbell ThrusterQuadriceps3 × 1015 s rest
- 5BurpeeFull body3 × 8-1015 s rest
- 6Stationary BikeCardio3 × 45 s fast90 s rest
Circuit C
- 1Dumbbell Romanian DeadliftHamstrings3 × 1215 s rest
- 2Dumbbell Bench PressChest3 × 1215 s rest
- 3Seated Cable RowUpper back3 × 1215 s rest
- 4Step-upQuadriceps3 × 10 / leg15 s rest
- 5Jump RopeCardio3 × 45 s15 s rest
- 6PlankAbs3 × 40 s90 s rest
Who it is for and how to use it
Who is this program for?
It is written for someone who knows the basic lifts and has trained regularly for a few months. The goal is fat loss: training burns more calories while helping you keep muscle.
How many days a week, and for how long?
3 days a week for 6 weeks. The program has 3 different workout days.
What equipment do I need?
For the exercises in this program: Dumbbell, Kettlebell, Cable, Rower, Bike, Jump rope.
Can I adapt the program to myself?
Yes. Your gym or trainer can import this program into GamGym, change it for your level, equipment and schedule, and assign it to you. You then check off workouts and log your weights in the app.
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This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.