The Power Circuit Workout for INSANE Fat Loss + Strength Gains

We’re well into fall and  if you’re like most people, you’re already starting to slack a bit on the workouts.  You’ve been killin’ it all year long, but you’re entering dangerous territory here.  The next 60 days are when most people throw away everything they’ve done, put on a few extra pounds, say hello to their increasingly sizeable tummy, and start planning for New Year’s.

You’ll read all kind of fitness articles that promise to give you amazing pre-New Year’s workouts but really, some of these workouts with their complex schedules and long workout days are more than some of you want to think about.  Today, I’m here to make things easy.  If you’re feeling sluggish, slightly unmotivated, and just want something quick and down to the point, The Power Circuit Workout is what you’re looking for.  These workouts are intense, let’s not be mistaken, but they’re also quick.  These workouts are 45 minutes in length.  They’re designed to help you increase your fat burn, but most importantly, build strength, add lean muscle mass, and turbo charge your metabolism heading into the holidays.

The Power Circuit Set for Fat Loss

The idea behind a power circuit set is simple; we take three exercises, one of which is a complex power exercise.  A complex power exercise is something that hits multiple muscle groups and requires more total body strength.  Think of the bench press, barbell squats, deadlifts, for example.

We pair this total body exercise with two other exercises; one cardio-based, one-strength based.  The strength exercise is more isolation work, giving you a chance to catch a breather, but continue to pound your muscles hard.  We repeat this three-exercise circuit three to four times, then close things out with back-to-back sets with our power exercise.  This format is going to really jack up your heart rate, turn up your caloric burn, melt away fat, and boost your metabolism.  Perfect for slimming down while everyone else is bulking back up before and during the holiday season.

The Power Circuit Set for Strength Gains

As mentioned above, we’re closing out your circuit with back-to-back sets of your complex power exercise. You’re going to want to separate these sets by 60 seconds to really allow yourself to recuperate and give these power exercises you’re all.  We’re trying to really fatigue your muscles and generate serious muscle growth here, so make sure you’re power exercise are heavy.

Aim for 6-8 reps of your power exercise to really ensure you’re getting a deep muscle burn.  This is going to be key for building muscle and boosting your metabolism.  You’re goal is to increase strength, thereby increasing muscle mass, thereby increasing fat loss.  It’s a simple formula if you follow the plan accordingly.

The Workout…

We’ve got three circuits, each repeated 3x.  That’s 45 sets in total, but trust me, they’re going to go fast.  Complete all exercises in a circuit before moving on.  No rest between exercises UNTIL you get to your back-to-back power exercise (designated with a *) at the end of each circuit.

Perform 6-8 reps for your power exercises, 10 reps for everything else.


Circuit #1

Barbell Front Press/Donkey Kick + Tuck Jump Combo/Bent Over Barbell Rows*

It’s going to go like this…

10 Barbell Front Press, immediately followed by 10 Donkey Kick + Tuck Jump Combos, immediately followed by 6-8 sets Bent Over Barbell Rows.  Rest 60 seconds.  Perform another set of 6-8 Bent Over Barbell Rows.  Rest 60 seconds.  Perform another set of 6-8 Bent Over Barbell Rows.  Go right into Barbell Front Press and repeat the above cycle.

Circuit #2

Row, Curl, Press/Explosion Jumps/Bench Press

Circuit #3

Flys + Tricep Press/Burpee + Front Swing/Barbell Clean and Press


And that’s it.  Nine exercises in total, three circuits, 45 minutes.  You’re in, you’re out.  If you really want to focus on increasing your fat loss, building lean muscle mass, and trimming up in time for the inevitable holiday weight gain, aim to knock these out three times a week.  Supplement with a day of HIIT sprints or other form of intense cardio, maybe a stretching or yoga session, and you’re going to be good to go.  Simple, easy, and so very effective at helping you build the body of your dreams, year round.

Any questions, leave a comment below and I’ll be happy to get back to you.