Gym Fat Loss Plan: Strength Circuits + Cardio
Three sessions a week: a full-body strength circuit and 15–20 minutes of cardio at the end. Keeps muscle while fat comes off.
About the program
Fat loss comes from a calorie deficit; training decides what you lose — fat or muscle. Strength circuits keep the muscle and burn plenty of energy: exercises run back to back with little rest, then 1.5–2 minutes after each round. Finish with steady cardio on an incline treadmill or a rower.
Who it is for
Anyone who wants to lose weight and body fat while keeping their shape. Fine for beginners with basic technique.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Circuit A + treadmill
13 sets
Circuit B + rower
13 sets
Circuit C + treadmill
13 sets
How to progress
Keep a 300–500 kcal deficit and 1.6–2 g of protein per kg. In the circuits add weight once every rep is clean; on cardio add 2–3 minutes or 1% incline a week.
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