{"id":17946,"date":"2023-08-19T15:13:38","date_gmt":"2023-08-19T19:13:38","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=17946"},"modified":"2023-08-19T15:13:44","modified_gmt":"2023-08-19T19:13:44","slug":"8-week-circuit-weight-training-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/8-week-circuit-weight-training-with-pdf","title":{"rendered":"8-Week Circuit Weight Training to Burn Fat and Build Muscle w\/PDF"},"content":{"rendered":"\n<p>I&#8217;ve shared an 8-week full-body circuit weight training for all those fitness enthusiasts who are looking for a challenging and effective way to lose weight without losing muscles.<\/p>\n\n\n\n<p>Circuit training involves performing a set of exercises with no rest between them. It is a high-intensity training program requiring you to perform exercises at a moderate to maximum heart rate.<\/p>\n\n\n\n<p>Doing circuit training with weights torches plenty of calories, builds lean mass, and helps build an athletic physique.<\/p>\n\n\n\n<p>However, it&#8217;s challenging and requires a good endurance level. So, people with any health issues should avoid this or do this with a doctor&#8217;s consultation. <\/p>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"J7DKGxvq\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-02-21T05:31:03.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"10 Best Weight Loss Tips that Work for Everyone.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"Those serious about losing weight should try these universal weight loss tips.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/J7DKGxvq-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/J7DKGxvq.mp4\" \/>\n\t<\/div>\n\n\n\n\n<p><br><strong>Related: <\/strong>If you train at home using your body weight only, you can explore this <a href=\"https:\/\/thefitnessphantom.com\/6-week-circuit-training-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13595\" rel=\"noreferrer noopener\">6-week circuit home workout<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pros and Cons of Circuit Workout<\/strong><\/h2>\n\n\n\n<p>Like every workout program, circuit training also has some advantages and downsides, and knowing them will help you understand whether you should do it or not. <\/p>\n\n\n\n<p><strong>Pros of Circuit Workout<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Circuit training increases weight loss, enhances fat-free mass, and improves the shape of the physique.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_17946\"><a href=\"javascript:void(0)\"  title=\" Sperlich B, Wallmann-Sperlich B, Zinner C, Von Stauffenberg V, Losert H, Holmberg HC. Functional High-Intensity Circuit Training Improves Body Composition, Peak Oxygen Uptake, Strength, and Alters Certain Dimensions of Quality of Life in Overweight Women.&nbsp;Front Physiol. 2017;8:172. Published 2017 Apr 3. doi:10.3389\/fphys.2017.00172\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_17946-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_17946-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Sperlich B, Wallmann-Sperlich B, Zinner C, Von Stauffenberg V, Losert H, Holmberg HC. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5376588\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5376588\/\" target=\"_blank\" rel=\"noreferrer noopener\">Functional High-Intensity Circuit Training<\/a> Improves Body Composition, Peak Oxygen Uptake, Strength, and Alters Certain Dimensions of Quality of Life in Overweight Women.&nbsp;<em>Front Physiol<\/em>. 2017;8:172. Published 2017 Apr 3. doi:10.3389\/fphys.2017.00172<\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_17946\"><a href=\"javascript:void(0)\"  title=\"Gettman LR, Pollock ML. Circuit Weight Training: A Critical Review of Its Physiological Benefits.&nbsp;Phys Sportsmed. 1981;9(1):44-60. doi:10.1080\/00913847.1981.11710988\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_17946-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_17946-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\">Gettman LR, Pollock ML. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27462744\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27462744\/\" target=\"_blank\" rel=\"noreferrer noopener\">Circuit Weight Training: A Critical Review of Its Physiological Benefits<\/a>.&nbsp;<em>Phys Sportsmed<\/em>. 1981;9(1):44-60. doi:10.1080\/00913847.1981.11710988<\/span><\/li>\n\n\n\n<li>Doing circuit workout with weights promote cardiovascular health, strengthen the entire body, and <a href=\"https:\/\/thefitnessphantom.com\/2-hour-cardio-and-strength-workout-plan-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"5739\" rel=\"noreferrer noopener\">improves aerobic and anaerobic fitness<\/a>.<sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_17946\"><a href=\"javascript:void(0)\"  title=\" Ramos-Campo DJ, Andreu Caravaca L, Mart\u00ednez-Rodr\u00edguez A, Rubio-Arias J\u00c1. Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis.&nbsp;Biology (Basel). 2021;10(5):377. Published 2021 Apr 28. doi:10.3390\/biology10050377\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_17946-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_17946-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\"> Ramos-Campo DJ, Andreu Caravaca L, Mart\u00ednez-Rodr\u00edguez A, Rubio-Arias J\u00c1. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8145598\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8145598\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of Resistance Circuit-Based Training<\/a> on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis.&nbsp;<em>Biology (Basel)<\/em>. 2021;10(5):377. Published 2021 Apr 28. doi:10.3390\/biology10050377<\/span><\/li>\n\n\n\n<li>The weighted circuit training is time efficient because they combine the component of a <a href=\"https:\/\/thefitnessphantom.com\/strength-and-endurance-workout-program-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"16214\" rel=\"noreferrer noopener\">strength and endurance workout<\/a>, saving your bodyweight cardio exercise time.<\/li>\n<\/ul>\n\n\n\n<p><strong>Cons of Circuit Training<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Weighted circuit workouts aren&#8217;t as effective as traditional <a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-6-day-split-for-strength-and-hypertrophy\" target=\"_blank\" data-type=\"post\" data-id=\"4295\" rel=\"noreferrer noopener\">resistance training for maximizing strength and hypertrophy<\/a>. So, people who want to build a sizeable physique should avoid this.<\/li>\n\n\n\n<li>A circuit workout is a high-intensity training program that requires a good endurance level, making it unsuitable for beginners and people with health issues.<\/li>\n\n\n\n<li>There&#8217;s a risk of injuries and burnout because circuit workouts involve performing exercises at a quick pace with little or no rest between them.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>8-Week Circuit Weight Training to Burn Fat &amp; Shape Physique<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Circuit-training-with-weights.jpg\" alt=\"Circuit training with weights\" class=\"wp-image-17966\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Circuit-training-with-weights.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Circuit-training-with-weights-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Circuit-training-with-weights-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This circuit weight training program comprises various exercises, from CrossFit to bodybuilding.<\/p>\n\n\n\n<p>The primary goal of this program is to torch plenty of calories, <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-workout-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"11835\" rel=\"noreferrer noopener\">maximize weight loss<\/a>, enhance aerobic and anaerobic fitness, and improve body composition.<\/p>\n\n\n\n<p>It will also increase fat-free mass (also known as lean mass) and help you achieve your best shape.<\/p>\n\n\n\n<p><strong>Here&#8217;s a brief detail about this weighted circuit training:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Program Duration: 8 Weeks<\/li>\n\n\n\n<li>Routine Type: Full Body Circuit Workout<\/li>\n\n\n\n<li>Sessions\/Week: Four<\/li>\n\n\n\n<li>Duration\/Session: 45-60 minutes<\/li>\n\n\n\n<li>Target Gender: All<\/li>\n\n\n\n<li>Equipment Needed: Gym Equipment<\/li>\n\n\n\n<li>Goal: Increase Weight Loss, Improve Body Recomposition, and <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15985\" rel=\"noreferrer noopener\">Enhance Cardiovascular Fitness<\/a>.<\/li>\n\n\n\n<li>Best time to work out: Any time of the day that suits you the most<\/li>\n<\/ul>\n\n\n\n<p><strong>Warm-up: <\/strong>Start your workout with 5 minutes of quick warm-up. A warm-up helps increase body temperature and prepares your muscles for strength exercises. Here are some examples:<\/p>\n\n\n\n<p><strong>Instructions:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rest between exercises:<\/strong> Try to take no rest if possible. But taking 15-30 seconds of break is fine when you feel out of breath.<\/li>\n\n\n\n<li><strong>Rest between rounds:<\/strong> 90 seconds to 2 minutes.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Warm-up A<\/th><th>Warm-up B<\/th><\/tr><\/thead><tbody><tr><td>10 Jumping Jacks<\/td><td>10 Squat Jumps<\/td><\/tr><tr><td>10 Lunge to front kicks<\/td><td>15-sec Inchworm<\/td><\/tr><tr><td>15-sec Mountain Climbing<\/td><td>15-sec Bear Crawl<\/td><\/tr><tr><td>5 Burpees<\/td><td>10 Jumping Lunges<\/td><\/tr><tr><td>5-10 Pushups<\/td><td>5-10 Pushups<\/td><\/tr><tr><td><strong>Two- Three Rounds<\/strong><\/td><td><strong>Two- Three Rounds<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>You can also do foam rolling before the warm-up exercise.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Week 1<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Thursday<\/th><th>Fri\/Sat<\/th><\/tr><\/thead><tbody><tr><td>15 Kettlebell Swings<\/td><td>10 Burpees<\/td><td>15 Front Squats<\/td><td>100-meter run<\/td><\/tr><tr><td>15 DB Thrusters<\/td><td>20 V-Grip Pulldown<\/td><td>15 Incline DB Bench Press<\/td><td>20 Landmine Press (10\/arm)<\/td><\/tr><tr><td>15 Bent-over Row<\/td><td>10 Reverse Crunches<\/td><td>15 T-Bar Row<\/td><td>20 Lunges (10\/leg)<\/td><\/tr><tr><td>12 Lunges<\/td><td>200-meter run<\/td><td>20 Wood Chop (10\/side)<\/td><td>10 Hanging Knee Raise<\/td><\/tr><tr><td><strong>4 to 5 rounds<\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 2<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Thursday<\/th><th>Fri\/Sat<\/th><\/tr><\/thead><tbody><tr><td>15 Kettlebell Swings<\/td><td>10 Burpees<\/td><td>15 Back Squat<\/td><td>150-meter run<\/td><\/tr><tr><td>15 Front Squats<\/td><td>20 V-Grip Pulldown<\/td><td>15 Flat Bench Press<\/td><td>15 Push Press<\/td><\/tr><tr><td>15 Seated Cable Row<\/td><td>20 Wood Chop (10\/side)<\/td><td>5 Pullups\/Chinups<\/td><td>20 Step-up (10\/leg)<\/td><\/tr><tr><td>15 Wall Ball Shots<\/td><td>10 Thrusters<\/td><td>12 <a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-crossfit-workouts#4_Single-arm_Dumbbell_Squat_Snatch\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-dumbbell-crossfit-workouts#4_Single-arm_Dumbbell_Squat_Snatch\" rel=\"noreferrer noopener\">DB Snatches<\/a> (6\/arm)<\/td><td>10 Reverse Crunch<\/td><\/tr><tr><td><strong>4 to 5 rounds<\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 3<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Thursday<\/th><th>Fri\/Sat<\/th><\/tr><\/thead><tbody><tr><td>15 Kettlebell Swings<\/td><td>10 Burpees<\/td><td>15 Rack Pull\/Off Blocks Deadlift<\/td><td>200-meter run<\/td><\/tr><tr><td>15 Front Squats<\/td><td>20 V-Grip Pulldown<\/td><td>15 Incline DB Bench Press<\/td><td>15 Push Press<\/td><\/tr><tr><td>15 Seated Cable Row<\/td><td>5 Pullups\/Chinups<\/td><td>10 Thrusters<\/td><td>20 Step-up (10\/leg)<\/td><\/tr><tr><td>15 Wall Ball Shots<\/td><td>20 Wood Chop (10\/side)<\/td><td>15 <a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#1_Kneeling_Cable_Crunches\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#1_Kneeling_Cable_Crunches\" rel=\"noreferrer noopener\">Kneeling Cable Crunches<\/a><\/td><td>10 <a href=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Oblique Twist<\/a><\/td><\/tr><tr><td><strong>4 to 5 rounds<\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 4<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Thursday<\/th><th>Fri\/Sat<\/th><\/tr><\/thead><tbody><tr><td>15 Kettlebell Swings<\/td><td>10 Pushups<\/td><td>15 Back Squat<\/td><td>250-meter run<\/td><\/tr><tr><td>15 Front Squats<\/td><td>20 V-Grip Pulldown<\/td><td>15 Incline DB Bench Press<\/td><td>15 Push Press<\/td><\/tr><tr><td>15 Seated Cable Row<\/td><td>5 Pullups\/Chinup<\/td><td>20 Wood Chop (10\/side)<\/td><td>20 Step-up (10\/leg)<\/td><\/tr><tr><td>15 Wall Ball Shots<\/td><td>10 <a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#6_Reverse_Cable_Crunches\" target=\"_blank\" rel=\"noreferrer noopener\">Reverse Cable Crunches<\/a><\/td><td>10 Thrusters<\/td><td>10 Oblique Twist<\/td><\/tr><tr><td><strong>4 to 5 rounds<\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 5<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Thursday<\/th><th>Fri\/Sat<\/th><\/tr><\/thead><tbody><tr><td>15 Kettlebell Swings<\/td><td>10 <a href=\"https:\/\/www.youtube.com\/watch?v=2EvVJaRawp4\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Cluster<\/a><\/td><td>15 Leg Press\/Hack Squat<\/td><td>300-meter run<\/td><\/tr><tr><td>15 Zercher Squats<\/td><td>10 Rack Pull Deadlift<\/td><td>15 Incline DB Bench Press<\/td><td>15 Push Press<\/td><\/tr><tr><td>15 Seated Cable Row<\/td><td>20 Wood Chop (10\/side)<\/td><td>5 Pullups\/Chinups<\/td><td>10 KB\/DB RDL<\/td><\/tr><tr><td>15 Wall Ball Shots<\/td><td>12 Step-up  (6\/leg)<\/td><td>12 DB Snatches (6\/arm)<\/td><td>10 <a href=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Oblique Twist<\/a><\/td><\/tr><tr><td><strong>4 to 5 rounds<\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 6<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Thursday<\/th><th>Fri\/Sat<\/th><\/tr><\/thead><tbody><tr><td>15 Kettlebell Swings<\/td><td>10 Burpees<\/td><td>15 Back Squat<\/td><td>350-meter run<\/td><\/tr><tr><td>15 Front Squats<\/td><td>20 V-Grip Pulldown<\/td><td>15 Incline DB Bench Press<\/td><td>15 Push Press<\/td><\/tr><tr><td>15 Seated Cable Row<\/td><td>20 Wood Chop (10\/side)<\/td><td>5 Pullups\/Chinups<\/td><td>20 Step-up (10\/leg)<\/td><\/tr><tr><td>15 Wall Ball Shots<\/td><td>20 <a href=\"https:\/\/youtu.be\/km3f8_rpDdg\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/km3f8_rpDdg\" rel=\"noreferrer noopener\">KB Clean &amp; Press<\/a>  (10\/arm)<\/td><td>50 Double Unders<\/td><td>10 <a href=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Oblique Twist<\/a><\/td><\/tr><tr><td><strong>4 to 5 rounds<\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 7<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Thursday<\/th><th>Fri\/Sat<\/th><\/tr><\/thead><tbody><tr><td>15 Kettlebell Swings<\/td><td>10 Burpees<\/td><td>12 DB Snatches (6\/arm)<\/td><td>400-meter run<\/td><\/tr><tr><td>15 Front Squats<\/td><td>20 V-Grip Pulldown<\/td><td>15 Incline DB Bench Press<\/td><td>15 Push Press<\/td><\/tr><tr><td>15 Seated Cable Row<\/td><td>20 Wood Chop (10\/side)<\/td><td>10 Pendlay Row<\/td><td>20 Step-up (10\/leg)<\/td><\/tr><tr><td>15 Wall Ball Shots<\/td><td>10 Thrusters<\/td><td>20 Leg Curls<\/td><td>10 <a href=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Oblique Twist<\/a><\/td><\/tr><tr><td><strong>4 to 5 rounds<\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 8<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Thursday<\/th><th>Fri\/Sat<\/th><\/tr><\/thead><tbody><tr><td>15 Kettlebell Swings<\/td><td>10 Burpees<\/td><td>15 Back Squat<\/td><td>450-meter run<\/td><\/tr><tr><td>15 Front Squats<\/td><td>20 V-Grip Pulldown<\/td><td>15 Incline DB Bench Press<\/td><td>15 Push Press<\/td><\/tr><tr><td>15 Seated Cable Row<\/td><td>20 Wood Chop (10\/side)<\/td><td>5 Pullups\/Chinups<\/td><td>20 Step-up (10\/leg)<\/td><\/tr><tr><td>15 Wall Ball Shots<\/td><td>20 KB Clean &amp; Press  (10\/arm)<\/td><td>50 Double Unders<\/td><td>10 <a href=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Oblique Twist<\/a><\/td><\/tr><tr><td><strong>4 to 5 rounds<\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><td><strong><strong>4 to 5 rounds<\/strong><\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Circuit Weight Training Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-13731271-b7db-4af6-9f86-3c4aa98552af\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Circuit-Weight-Training-for-Fat-Loss.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Circuit-Weight-Training-for-Fat-Loss<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Circuit-Weight-Training-for-Fat-Loss.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-13731271-b7db-4af6-9f86-3c4aa98552af\" download>Download<\/a><\/div>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Sperlich B, Wallmann-Sperlich B, Zinner C, Von Stauffenberg V, Losert H, Holmberg HC. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5376588\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5376588\/\" target=\"_blank\" rel=\"noreferrer noopener\">Functional High-Intensity Circuit Training<\/a> Improves Body Composition, Peak Oxygen Uptake, Strength, and Alters Certain Dimensions of Quality of Life in Overweight Women.&nbsp;<em>Front Physiol<\/em>. 2017;8:172. Published 2017 Apr 3. doi:10.3389\/fphys.2017.00172<\/div><\/li><li><span>2<\/span><div>Gettman LR, Pollock ML. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27462744\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27462744\/\" target=\"_blank\" rel=\"noreferrer noopener\">Circuit Weight Training: A Critical Review of Its Physiological Benefits<\/a>.&nbsp;<em>Phys Sportsmed<\/em>. 1981;9(1):44-60. doi:10.1080\/00913847.1981.11710988<\/div><\/li><li><span>3<\/span><div> Ramos-Campo DJ, Andreu Caravaca L, Mart\u00ednez-Rodr\u00edguez A, Rubio-Arias J\u00c1. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8145598\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8145598\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of Resistance Circuit-Based Training<\/a> on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis.&nbsp;<em>Biology (Basel)<\/em>. 2021;10(5):377. Published 2021 Apr 28. doi:10.3390\/biology10050377<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve shared an 8-week full-body circuit weight training for all those fitness enthusiasts who are looking for a challenging and effective way to lose weight without losing muscles. Circuit training involves performing a set of exercises with no rest between them. It is a high-intensity training program requiring you to perform exercises at a moderate &#8230; <a title=\"8-Week Circuit Weight Training to Burn Fat and Build Muscle w\/PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/8-week-circuit-weight-training-with-pdf\" aria-label=\"Read more about 8-Week Circuit Weight Training to Burn Fat and Build Muscle w\/PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":17965,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,199],"tags":[379,111,381],"class_list":["post-17946","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-hiit","tag-circuit-workout","tag-weight-loss","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/17946","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=17946"}],"version-history":[{"count":22,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/17946\/revisions"}],"predecessor-version":[{"id":17971,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/17946\/revisions\/17971"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/17965"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=17946"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=17946"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=17946"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}