The routine
Conditioning circuit · minimal rest
- Kettlebell Thruster 4 × 10
- One-Arm Kettlebell Swings 4 × 15
- Mountain Climbers 4 × 40
- Rope Jumping 4 × 60
- Russian Twist 3 × 30
Best as the conditioning day between two lifting days.
3-Day Fat Loss (Circuit Day)
Conditioning circuit · minimal rest
Day 2 is the conditioning day. Move between the five exercises with only enough rest to keep your form honest — around thirty seconds — and run the circuit three times.
This day burns energy and builds work capacity, but be clear about what it is for: the calories burned in a session are small next to the ones you control at the table. Its real job is keeping you fit enough to train hard on the strength days.
How to import this plan into Mekimeki
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- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
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How many calories does a circuit like this burn?
Less than most people expect — typically a few hundred. Useful, but small compared with your daily intake, which is why diet leads and training supports.
Should I do cardio or circuits for fat loss?
Either works. Circuits have the advantage of keeping some resistance training in, which helps protect muscle while you are in a deficit.
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