The routine
Fat loss · full-body circuit
- Goblet Squat 3 × 15
- Dumbbell Bench Press 3 × 12
- One-Arm Dumbbell Row 3 × 12
- Dumbbell Lunges 3 × 12
- Dumbbell Shoulder Press 3 × 12
- Mountain Climbers 3 × 40
Best paired with a calorie deficit for fat loss.
Fat-Loss Full-Body Circuit
Fat loss · full-body circuit
Training for fat loss is about keeping intensity high and preserving muscle while you diet. This full-body circuit moves quickly between exercises with short rests, so you burn energy and keep your heart rate up.
Rest just long enough to keep good form, and run through the circuit two or three times. Remember: fat loss is driven mostly by your diet, and training protects your muscle.
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- 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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Can lifting weights help me lose fat?
Yes. Lifting burns energy and, crucially, preserves the muscle you would otherwise lose while dieting, which keeps your metabolism higher and your shape better.
Is cardio or weights better for fat loss?
Diet drives fat loss; training protects muscle and burns some energy. Weights keep your muscle while you diet, and circuits like this one add a cardio effect too.
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