6 Simple Two Exercise Circuit Training Workout Routines for Fat Loss

by FitStaff

circuit training workouts for fat loss

6 Simple Two Exercise Circuit Training Workout Routines
for Fat Loss, Conditioning and Building Lean Muscle

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There are a lot of things that keep us from getting in a workout, even though we KNOW we need it! Lack of time, not knowing what to do, training program complexity and more.

While a properly designed training program is important long term, sometimes just getting in a workout is more important than anything. So that means keeping it simple!

Let’s take a look at a number of effective workouts that are very simple and use only two exercises. Equipment is minimal for most of them.

Here’s a classic two exercise bodyweight blast. The two exercises are the bodyweight squat and the push up. Like I said, classic. Like a ’67 Mustang!

Your goal is to complete 200 reps of the bodyweight squat and 100 reps of the push up.

You’ll go back and forth between the two exercises, resting whenever you need it. The only rule is that you must complete half the number of bodyweight squat reps each time for the push ups.

So if you start out cranking out 30 bodyweight squats, you must do 15 push ups. If it’s 20 bodyweight squats, it’s 10 push ups.

Keep going until you hit 200 bodyweight squats and 100 push ups. You’ll be training for time.

Circuit Training Workouts for Women

Two Exercise 300 Bodyweight Rep Workout

    200 Bodyweight Squats
    100 Push Ups

If you ever crank out 200 squats and then 100 push ups, non-stop (you BEAST you!), you can always make it more difficult. Try jump squats, or tuck jumps, or 180 squats, or squat thrusts. Or Burpees! Yum! Tastes like chicken!

How about explosive push ups, clap push ups, T-push ups or Spiderman push ups?

This is an effective bodyweight workout you can do anywhere, no equipment needed and as little space as you’ll ever need for a workout.

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Workout #2

This one is brutal! With a capital BRUTAL!

I’ve seen this around a few places and it’s a good one! BRUTAL = Good! Ha!

This is a ladder workout. No, you don’t need an actual ladder, but if you don’t know what a ladder workout is, in this instance, it’s simply starting with a repetition number and counting down. For this workout, it would be counting down from 15 to 1.

The two exercises are the Kettlebell Swing and the Squat Thrust.

The Squat Thrust is simply a Burpee without the push up or the jump. You squat down, lean forward to put your hands on the ground, kick your legs out so you end up in the top of the push up position, thrust the legs back in, stand up and repeat.

Two Exercise Ladder Circuit

    15 => 1 Kettlbell Swing
    15 => 1 Squat Thrust

ciruit training workouts routines for weight loss

You perform 15 reps of the kettlebell swing, then 15 reps of the squat thrust. Then it’s back to the kettlebell swing for 14 reps, followed by 14 reps of the squat thrust. Then the kettlebell swing for 13 reps and so on until you finish with 1 rep of each exercise.

That’s 240 reps, 120 reps of the swing and 120 reps of the squat thrust. Go for time. Work toward completing the entire workout without stopping.

Obviously, your fitness level plays a role. You can adapt all of these two exercise routines to your current conditioning levels. You could do this workout starting at 8 reps instead of 15. When you can nail the ladder from 8 to 1 without stopping and you feel pretty good, try starting at 9 or 10 reps the next time.

You can also just do the regular bodyweight squat if you aren’t yet ready for Squat Thrusts.

There’s also the full ladder to consider, which is down and back up, or up and back down! Yeah, you heard me! Say you start at 10 and go down to 1. Now go back up to 10! By the way, that’s 220 total reps. Yeah, starting at the full monty, I mean 15, and going down and back up the ladder, really is 480 total reps! Of the kettlebell swing and the squat thrust! Oh my!

Workout #3

This is an awesome upper body bodyweight workout but it does require some equipment. You’ll be using two of the most powerful and productive bodyweight exercises around that you rarely see used in the gym, the chin up and the dip.

You’ll be supersetting these two exercises and training using the density training principle of more work in less (or the same amount of) time.

The idea is to crank out as many reps as possible in 15 minutes and then try and improve upon that number in the next workout.

The key is to balance your work (reps), rest and intensity levels. If you start with the chin up and crank out as many as you possibly can for the first set, you probably won’t have much left.

You do NOT want to hit failure, at least not until you get closer to the finish where you may end up just cranking out one rep at a time.

metabolic conditioning workouts

The Upper Body Metabolic Muscle Blaster

15 Minutes x AMRAP(As Many Reps As Possible)

    Chin Up

It could go something like this:

Exercise: 5 x 5 x 4 x 4 x 4 x 3 x 3 x 2 x 2 x 2 x 2 x 1 x 1 x 1 = 39 total reps

The numbers won’t be the same for both exercises. You might get only 22 total reps for the chin up and 29 for the dip.

With two bodyweight exercises like this, it’s tough to judge but if you do this type of workout with weighted resistance (such as using the deadlift or bench press) you want to take your 10 rep working weight, but don’t do sets of more than 5 reps.

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Workout #4

Here’s another density training for time routine. This one lasts 12 minutes and requires a kettlebell and a jump rope.

You’ll be doing the kettlebell swing and jumping rope.

If you are familiar with the most basic of kettlebell workouts, it’s cranking out as many reps of the kettlebell swing as possible in a set time period, such as 5 or 10 minutes, resting whenever needed. But in this kettlebell swing workout, instead of resting, you jump rope!

Yes, the jump rope is your “rest” period between your kettlebell swing “sets.” Hey, I said swing sets!

Anyway. . .

metabolic resistance training workouts for fat loss

The Kettlebell Conditioning Beast

12 Minutes AMRAP (of the swing)

    Kettlebell Swing
    Jump Rope

Good luck with that!

Workout #5

We couldn’t put together these two exercise workouts without including some 20/10 intervals! If you’re not sure what 20/10 intervals are, it’s simple. You exercise for 20 seconds, rest for 10 seconds and repeat. Simple. NOT easy!

Let’s go way back into our glorious past, all the way back to workout #1 and use the push up and the bodyweight squat again!

We’re going to include a few different versions. The first one is simply doing 8 rounds of the 20/10 of the bodyweight squat (4 minutes) followed by 8 rounds of the 20/10 of the push up (4 minutes) for an 8 minute workout.

bodyweight exercises

20/10 Intervals

    Bodyweight Squats x 8 rounds
    Push Ups x 8 rounds

Another version would be to alternate between the bodyweight squats and push ups. Do one interval of squats, then one interval of push ups and go back and forth until the total number of rounds are completed.

You could also start off with only 4 rounds of each exercise, in alternate fashion (squat, push up, repeat), which is a powerful 4 minute workout! If you struggle with consistency, try getting up 5 minutes earlier in the morning and do this workout as soon as you roll out of bed!

FREE Report: If You Like The Workouts In This Article…
Click Here to Get 9 FREE Metabolic Training
Workouts for Accelerated Fat Loss
That You Can Do At Home!

Workout #6

A more intense version, for which I have to credit Craig Ballantyne, creator of Home Workout Revolution, involves one slight tweak to this workout.

For the 10 second ‘rest” portion of the bodyweight squat, you stay in the down position of the exercise. That’s right, no real resting, just hold the bottom of the squat, an intense isometric contraction that may get very painful! Ha!

For the push up, you can stay in the top position, also known as the push up plank. It sounds easy. At least until your arms start shaking, your shoulders start burning, and your abs want to buckle!

But hey, give it a shot! Could be fun, right?

If you’re short on time or just want a simple but intense and effective workout for which you don’t have to spend half the day memorizing the exercises, sets and reps, give one (or more!) of these workouts a shot. You could look like Thor or The Black Widow by the end of the week! Yeah, probably not but these workouts are effective!

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