I was discussing this circuit workout for weight loss recently on Facebook and how excited I was to try my new Fitbit. My trainer designed this simple test to assess my current strength and endurance as a baseline for future training. We completed the circuit three times. Yesterday I returned to the gym with my friend Robyn (abbyscraftymom.com) and photographed most of the moves. We performed the workout at the gym, but many of these exercises can be done at home with little or no equipment.
Simple Circuit Workout for Weight Loss
If you’re searching for an easy beginner circuit workout, try this routine. Begin with a 5–10 minute warm-up on the treadmill. If you don’t have a treadmill, jog in place, climb stairs, or take a brisk walk around the block. Warming up helps reduce injury risk and prepares your muscles for the circuit.
This circuit is suitable for a variety of goals—from shedding pounds to building tone. If an exercise feels too easy, adjust it to increase the challenge. Perform 10 repetitions of each exercise listed below unless otherwise noted. Completing each exercise once equals one circuit; repeat the circuit two more times for a total of three rounds.
Throw downs — These are energetic and cathartic. Lift a medicine ball (around 10 pounds if available) overhead and throw it forcefully to the ground. The harder you throw, the more the ball rebounds, which can make repeated reps easier to maintain. If you don’t have a medicine ball, substitute triceps extensions: keep elbows close to your ears and extend at the elbows to work the triceps.
Squats with ball — Hold a medicine ball or a filled water jug close to your chest and perform squats. Hold the object with your arms but avoid using it to push against your body; rely on proper squat mechanics to engage your legs and glutes.
Squats with bench — Use a bench or a sturdy chair to guide your squat depth, or perform regular bodyweight squats if no bench is available. Focus on form: your knees should not travel past your toes, and your hips should move back as if you’re sitting into a chair. Proper squat technique targets glutes and leg muscles effectively and reduces stress on the knees.
Lunges — If you have knee concerns, perform lunges with support, holding onto a stable handle or surface and stepping back into a lunge. Otherwise, step forward or backward into a full lunge, ensuring the back leg extends far enough behind you for stability. Do 10 repetitions per side. Maintain an upright torso and control the descent and rise to protect the knees.
Planks — Planks build core strength and stability. Support yourself on your elbows with a straight line from head to heels. Avoid letting the hips sag or hiking the buttocks up; both positions reduce effectiveness and can strain the lower back. Aim for a total of 2 minutes of plank time—this can be completed as one continuous hold or several shorter holds accumulated until you reach 2 minutes.
Push-ups with bar — When using a bar for incline or decline push-ups, concentrate on pushing down through your palms rather than flaring your elbows out to the sides. Lowering the bar or adjusting body angle increases difficulty. Maintain a straight plank-like body line and controlled motion for each rep.
Assisted pull-ups with bar — If a full pull-up isn’t yet possible, use an assisted setup or a supportive bar configuration to reduce the load. Even assisted pull-ups can be challenging; if needed, bend your knees slightly to help reduce the effective weight and complete the set. Ten controlled reps build back and biceps strength over time.
Step-ups — Step onto a bench, sturdy box, or step stool, driving through the heel of the leading foot. Alternate legs and perform 10 step-ups per leg (right step up, step down; left step up, step down). Once comfortable, add light weights or incorporate an overhead press on the step-up to increase intensity. You can also add arm movements like biceps curls after stepping up to further engage the upper body.