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Circuit Training Workout For Fat Loss With Weights

Afterburn Effect Training Workout

On today’s episode of Live Lean TV, I’m taking you into the gym to show you a Live Lean Afterburn circuit training workout for fat loss with weights.

That’s right, I pumped to share with you an afterburn circuit training workout from my best selling Live Lean Afterburn workout program.

If you’re an old school Live Leaner, you may recognize my special workout guest, Carolyn Hoops, a.k.a. Hoops!

She’s been hearing a lot about afterburn training, so she wanted to give the best afterburn exercises a try.

When I asked her how she felt after this circuit training workout, she responded:

I feel like I burned everything in the Afterburn. 😃 – Hoops

Get ready to trigger the afterburn effect, build lean sexy muscle, and turn your body into fat burning mode.

How To Trigger The Afterburn Effect

This afterburn workout will help you burn more calories, up to 48 hours, after this workout, even while you sleep!

This is Live Lean Afterburn Circuit Workout #1 from the original Live Lean Afterburn 1.0 program.

Circuit Training Workout For Fat Loss With Weights

Circuit Training Workout For Fat Loss With Weights

PDF Download: circuit training workout #1 (with exercise demo videos)

Here’s how this circuit training workout for fat loss is structured:

Total time:

50-60 minutes.

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Type of workout:

This is a circuit training workout.

Complete all the reps of exercise A1, rest 20 seconds, then complete all the reps of exercise A2, A3, and A4.

Rest 20 seconds after each exercise within the A1-A4 circuit, then rest 2 minutes at the end of completing the reps for exercise A4.

Repeat for a total of 3 circuits, then immediately complete the Ignite It Up exercise.

Rest 2 minutes, then follow the same instructions for the B1-B4 and C1-C4 circuits.

At the end of the C1-C4 circuit and Ignite It Up exercise, move on to the final D1-D4 4 minute tabata workout finisher.

26 Post Workout Moves That Abolish Belly Fat

Complete each D1-D4 exercise for 20 seconds then rest 10 seconds.

Repeat one more time for a total of 4 minutes.

Equipment required:

Here’s what you need for this circuit training workout:

tabata timer


During this circuit training workout you’ll be targeting a lot of different muscle groups, which really helps ignite the afterburn effect.

This forces your body to burn more overall calories.

We’re also keeping short 20 seconds rest periods between exercises.

This means it is important to keep all the weights close by for every exercise within the circuit.

By keeping the rest periods short, it will help ensure your muscles are engaged, while keeping your heart rate remains elevated throughout the entire workout.

This combination will really help ignite the afterburn effect.

Finally, just because this is a circuit training workout, it doesn’t mean you should lift light weights.

It’s important to push yourself by lifting a heavy weight, with good form.

Click the links below for a step-by-step exercise demonstration of each exercise.

Circuit A:

A1. Standing Arnold Press

Reps: 12

Rest: 20

Coaching cues: exercise A1 is the standing arnold press. Complete 12 reps, take a 20 second break, then move into the standing one arm dumbbell bent over row.

A2. Standing One Arm Dumbbell Bent Over Row

Reps: 8/arm

Rest: 20

Coaching cues: after the 20 second break, complete 8 reps per arm.

A3. Alternating Forward Dumbbell Lunge

Reps: 10/leg

Rest: 20

Coaching cues: now we’re moving on to exercise A3 of the first circuit, the alternating forward dumbbell lunge. This is an incredible exercise not only for your legs, but also your entire body. Make sure to keep your chest up and shoulders back, while engaging the muscles in your back. Your forearms will also be getting tight since you’re holding onto the dumbbells for 10 reps per leg. Since we’re working more than one muscle group, this makes this another incredible exercise to ignite the afterburn. It’s really important to work as many muscle groups as you can, with proper form during afterburn training. After completing 10 reps per leg, take a 20 second break, then move on to the Swiss Ball Forearm Plank.

A4. Swiss Ball Forearm Plank

Reps: 60 seconds

Rest: 2 minutes after the first and second round. After the third and final round, without taking a break, move directly into the Ignite It Up exercise.

Coaching cues: complete the swiss ball forearm plank for 60 seconds.

Ignite It Up: Speed Jump Rope

Reps: 60 seconds

Rest: 2 minutes

Coaching cues: the Ignite It Up portion a.k.a. burnout, is what makes Live Lean Afterburn different. After the last exercise, of the last circuit, without taking a break, complete the Ignite It Up exercise. For this ignite it up you’ll be jumping rope. You can complete various jump rope exercises, such as: speed jump rope, high knees jump rope, alternate foot step jump rope, and double unders jump rope.

If you don’t have access to a jump rope, swap this for the faux jump rope exercise.

Circuit B:

B1. Barbell Deadlift

Reps: 10 reps

Rest: 20 seconds

Coaching cues: it’s now time to kill it with the barbell circuit. Exercise B1 is the barbell deadlift. The deadlift is one of the best afterburn exercises for both men and women, since you can lift heavier weight. Complete 10 reps, take a 20 second break, then move directly into the barbell flat bench press.

B2. Barbell Flat Bench Press

Reps: 8 reps

Rest: 20 seconds

Coaching cues: once you complete 8 reps, take. a 20 second break and move on to the barbell upright row.

B3. Barbell Upright Row

Reps: 10

Rest: 20 seconds

Coaching cues: exercise B3 is the barbell upright row. This exercise really targets the shoulders/deltoids. Complete 10 reps, rest 20 seconds, then move on to the last exercise in the B1-B4 circuit, hanging leg raises.

B4. Hanging Leg Raise

Reps: 12

Rest: 2 minutes

Coaching cues: the hanging leg raise is a great exercise that targets the lower abs. Complete for 12 reps, then at the end of the third circuit, move on to the Ignite It Up portion.

If this exercise is too difficult, swap it out for the captain’s chair leg raise.

Ignite It Up: Jump Squat

Reps: 45 seconds

Rest: 2 minutes

Coaching cues: after the third and final round of circuit B1-B4, without taking a break, move directly into jump squats.

Circuit C:

C1. Standing Dumbbell Lateral Raise

Reps: 12

Rest: 20 seconds

Coaching cues: the first exercise of circuit C is the standing dumbbell lateral raise for 12 reps. After completing all the reps, take a 20 second rest, then move on to the dumbbell step up.

C2. Dumbbell Step Up

Reps: 10/leg

Rest: 20 seconds

Coaching cues: the dumbbell step up is an incredible exercise that hits and engages many different muscle groups, including the glutes, quadriceps, hamstrings, calves, forearms, and shoulders. Complete 10 reps per leg, take a 20 second rest, then move on to the standing dumbbell bicep curl.

You could also swap out this exercise for the dumbbell step up with knee drive.

C3. Alternating Standing Dumbbell Bicep Curl

Reps: 8 reps/arm

Rest: 20 seconds

Coaching cues: complete 8 reps per arm of the alternating standing dumbbell bicep curl, or 8 total reps of the standing dumbbell bicep curl. Then put the dumbbells on floor, and take a 20 second break before completing the bicycle crunch.

C4. Bicycle Crunch

Reps: 15/side

Rest: 20 seconds

Coaching cues: get down on the floor and complete 15 reps per side of the bicycle crunch. This is one of the best overall core crunching exercises that you can do as it hits your rectus abdominis and obliques. It’s important to not pull on the back of your neck during this exercise. Keep your neck in alignment while controlling the movement. Breathe out every time you bring your knee to your opposite elbow to really engage your core.

Circuit D – Tabata Workout Finisher:

The D1-D4 exercises are designed as a 4 minute tabata workout.

You’ll complete 4 different exercises in circuit format, and repeat for a total of 2 rounds.

This is the final burnout and how we’ll end this Live Lean Afterburn circuit training workout #1.

The goal is to burn out every bit of energy you have left and feel the lactic acid build up in your muscles.

If you’re not familiar with my tabata workouts, check them out here.

D1. Hop Scotch

Reps: 20 seconds

Rest: 10 seconds

Coaching cues: complete 20 seconds of the hop scotch followed by a 10 second break.

D2. Air Squats

Reps: 20 seconds

Rest: 10 seconds

Coaching cues: complete 20 seconds of air squats followed by a 10 second rest.

D3. Push Up

Reps: 20 seconds

Rest: 10 seconds

Coaching cues: drop to the ground and complete 20 seconds of push ups, then take a 10 second break.

D4. Jump Burpee Push Up

Reps: 20 seconds

Rest: 10 seconds

Coaching cues: the last exercise of the entire circuit workout #1 is my favorite, the jump burpee push up. Drop to the floor, complete a push up, jump back up to your feet, then hop into the air. Complete for 20 seconds, rest 10 seconds, then complete the D1-D4 exercises one more time.

That is Live Lean Afterburn circuit training workout #1

And that ladies and gentleman is how to maximize the afterburn effect with your workouts.

To maximize the afterburn effect, it’s all about:

  • completing the right types of exercises
  • at the right intensities
  • with the right training styles

I take away the guess work by giving you the exact workouts in my Live Lean Afterburn 2.0 6 week workout program.

By following this afterburn workout program, not only will you get great results, you’ll also enjoy it too since the workout styles constantly change.

In addition to 6 ripped compound circuit training workouts, we also share strength drop set workouts, burnset shred workouts, and metabolic burm complex training workouts inside the full Live Lean Afterburn 2.0 program.

There are so many different training styles, so you’ll never get bored with your workouts.

Get the full 6 week Live Lean Afterburn 2.0 program here

Begin your body transformation by picking up a copy of Live Lean Afterburn 2.0 here.

Live Lean Afterburn 2.0

Feedback from afterburn training clients:

Check out these amazing comments from people who have completed this afterburn circuit training workout for fat loss:

“I tried the circuit training workout yesterday, very awesome.
MelN87, Holland

Did the afterburn workout this morning and it was awesome! Great structure and room to re-evaluate weight selection each set.“
Matthew. L, UK

“I tried this afterburn workout this morning! WOW! That is once again very very solid!!!”


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92 responses to “Circuit Training Workout For Fat Loss With Weights

  1. My wife and I just finished this workout. Love it! We have been training
    with Beachbody products for four years (P90X (2) (3), Insanity, Asylum,
    BodyBeast). We love to work out at home and have mostly dumbbells and
    pull-up bars. Which program of yours would you recommend?

  2. Hey Brad how many times a week shoul this workoit be done?and can an ab
    workout be done after?

  3. Hey Brad how many times a week shoul this workoit be done?and can an ab
    workout be done after?

  4. Hey Brad, do I do all the exercises from A to B to C and the final ones and
    also repeat the circuit for each exercise?

  5. I agree with Kirk dude! That is a great course,
    I use it and it works! I did get this program
    from a friend to check it and the result was
    stunning cause this program is the same as
    one given by dietician, Anyway, you got the
    name of the site misspelled. That should be:

  6. One thing I like about that program is
    that its downloadable & therefore, you
    wont receive any type of physical products.
    Its only suitable for those who are interested
    in weight training.. But anyway, you misspelled
    the site name. That should be

  7. You’re right. you can make your workout sessions much more productive if your eating the right foods to avoid fat and belly.

    Between do you know about the 7 odd foods that kill belly fat if you don’t know about them you must see this.

    you can watch out here

  8. Yep. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well. btw!but ye my senior in gym daily having this secret food items to kill his belly with less excercise. if you are serious go for it now

  9. Nice video! Have you ever read the nutrition plan taught in Sweet Weight Shredder? Just search for it on Google. I read about a lot of people who’ve shred weight by reading it. Search for it on Google.

  10. Hi, have you discovered Atomic Fat Loss? (just google it) You will learn about the serious crimes we commit against ourselves. With “Atomic Fat Loss”, you will discover how to burn off fat fast.

  11. the majority of the exercises are based on free weights, similar to what was shown in this video. yes, sweet potatoes, fruit, and veg are all you need on a workout like this

  12. hi brad..wanna purchase your program..but before i do, i dont go to the gym but i do excercise regulary in my room..i have weight plates and dumbells and excercise ball and stuff i just prefer working out in my room…. will the program work for me or it’s only for those who go to the gym?? very very good job by the way…
    also, youre against to eating carbs like bread and wheat even oatmeal, and prefer veggies for carb source,,would veggie carbs be enough for these kinds of work outs???

  13. thanks for the purchase. on the program download page there was an exercise database pdf that shows most of the exercises with photos.

  14. Hi brad I just purchased your after burn program and am ready to get started, are there any vids that show how to do certain exercises for the other circuits? thanks

  15. Hey , i just have 1 question .. i saw many vids but my question is can you give me an example of how to burn fat in 1 week i mean at day how much and what kind of exercises should i do ? can u help me pls ?

  16. just started the Live Lean Afterburn program in combination with the Live Lean Meltdown program and as hard, as tiring, and as challenging as it was…….what can i say……..DAMN THAT’S GOOD!!! Lol. It’s as if i can feel my body changing already! With a diet put together by the ingredients you provided Brad and the breakdown of how much proteins/carbs/fats to consume, i really think that im on my way to living lean. You have no idea how much you have helped to change my life! Thanks so much!!

  17. If you desire to burn calories fast, you should look up on google “Lean Body Stagger”. You are bound to get the body you deserve.

  18. Very happy to say I purchased Afterburn last night and printed everything out today. Looks like a challeneging, and dynamic program! I’m starting in a couple of days and if anybody is interested in doing the program along with me for “accountability”, I’d love to have some workout buddies.

    Thanks for all you are doing Brad!

      1. Just finished week 1 of afterburn… This is serious people! Strength kicked my butt today! Only needed a few extra sets to Get through the reps… Which made me proud of myself!

        I also love the quick cardio days Brad. This is an extremely well designed program.

        My only concern/question for you Brad is: is it ok if I put a day of cardio in between resistance training days to get some more recovery? I’m finding that the intensity, and variety, still leaves me feeling a bit “smoked” on the second consecutive days of resistance training. I’m only taking one full day off per week too btw.


        1. It’s just going to take your body a little adjustment. Stick with the schedule unless you definitely have to take an active recovery day. Time to safely get out of the comfort zone my friend!

  19. I have to say i am obsessed with this workout! i love it and have done multiple times in the past 3 weeks! thanks for posting love your channel! 🙂

  20. Hey! just follow the workout schedule in the Live Lean Afterburn package (i.e. you need to buy the program 😉

  21. Hey brad. How many times in a week will I do this circuit work out to get best results? And is there circuit workout number 2? Thanks in advance.

  22. Everyone’s strength is different. I can’t tell you which weight to start with. Best case is to start with a weight you feel comfortable with but still challenging yourself to reach 10 reps.

  23. one question. I bought your system and am starting work out today. You have a guide that tells what exercises to do but not how much weight to do with exercises. Or am I reading in the right place. I already am lifting everyday but if I’m gonna follow your plan i wanna know how much weight to lift when “STARTING” your program. Plus don’t forget to check out all my youtube vids.( not spaming you) I a have 100,000s of views and 100,000,000 on some and want to spread your live lean tv.

  24. Hey Valerie, go check out my tabata playlist. i also have a lot of other videos in my workout playlist that are all body weight. you’re awesome for focusing on your health at such a young age. way to go.

  25. hey, love this video but I was wondering if you can recommend a video that has just as good results but requires more body weight because I’m 12 and my health teacher says at my age its not good to lift weights

  26. Hey, my awaken the abs within program includes 15 weeks of at home workouts with very little equipment. give that a try

  27. Brad-

    Wondering which one of your workout programs you would recommend for myself? 36 male, very very slim. Realistically would workout in home with limited home gym equipment. Also, because of your videos have the eating portion nailed down, just have no idea where to start with working out.

    Thanks so much in advance.

  28. hello brad, i cant go to the gym these days but i workout at home i walk fast on the treadmill for 40 minutes ,i do 200 jumping rope and i do about 100 jumping jacks ,finally i do about 80 crunches and ofcourse i eat healthy food, is that enough??

  29. if you’re looking to lean out faster, and your workouts don’t suffer, I’d cut out the oats. I’ve been “oat-less” for a few months now and have noticed i train better fasted

  30. brad i was just a quick question .. is a protein with oats good as a pre work out drink and are oats bad for you i know there a complex carb but sum kid said there bad when trying to loose weight but i’m fasting should i cut down on how much i eat and how much should i have a week jw thanks brad i only come to you when i need question answered

  31. hey…just go search my channel for “warm up” and “stretching”…i filmed videos for this a few months ago … do the warm up before and the stretching after for a cool down

  32. Hi brad….recently i started your workout (tabata & core n conditioning workout)…its an awesome workout…just 1 question, how do I warm up & warm down the correct way?…Thanks…

  33. Hi Brad,

    I tried this afterburn workout this morning! WOW! That is once again very very solid!!!

    Thanks and keep the good work! Your are really changing my lifestyle and I pretty sure I’m not the only one!!!

    Is it normal that the link bring us to the free report and not the actual program? When does the full program will be available?

    Have a nice day

    1. Hey Ben,

      Glad you enjoyed and thanks for the feedback. Glad to help friend. And yes, we’re still in the pre-launch phase (meaning I’m giving a bunch of FREE stuff away before the program goes on sale.) Stay tuned to your e-mail for updates on how to win a free copy, and sale dates/price.

  34. Hey Brad, you just got a new fan! I discovered your channel yesterday evening, was supposed to stay up late to study but i couldn’t stop watching your videos 😉

  35. the full program will be on sale in a few days where you can access the
    other workouts and workout schedule. stay tuned.

  36. Thansk Brad! If ´am about to train with this type of workouts. How often do I have to do them? I mean the rest period? Sorry for all the question.

  37. Hello! I´m from Sweden. Great channel =) I´ve downloaded 1 unique workout.
    Great workout! How often do I have to do this workout in a week? And you´re
    talking about different types of workouts routine. How can I access to
    those? Thanks 🙂

  38. awesome workout brad will be for sure trying this circut training this
    week.. keep these videos coming had to favorite this in my channel.

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