The routine
Machine circuit · short rests
- Leg Press 3 × 15
- Machine Bench Press 3 × 12
- Wide-Grip Lat Pulldown 3 × 12
- Seated Cable Rows 3 × 12
- Leg Extensions 3 × 15
- Rope Jumping 3 × 60
Best for a busy gym when you want to keep moving.
Machine Circuit for Fat Loss
Machine circuit · short rests
Machines are the easiest way to run a circuit in a busy gym: no setup, no spotter, and you can move between stations quickly without thinking about form under fatigue.
Go through all six with about forty-five seconds of rest, then repeat twice more. Keep the weights heavy enough that the last two reps are hard — a circuit done with weights that are too light becomes cardio with extra steps, and you lose the muscle-preserving part that made it worth doing.
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.
Prefer to try it now?
You do not need the app. Tap "Log it online" to open this plan in the free workout logger right in your browser.
Are machines good for fat loss?
They are good for the resistance-training half of it: they let you train hard with short rests and little setup. The fat loss itself still comes from your diet.
Should I use lighter weights and more reps to get lean?
No. Light weights and high reps do not burn meaningfully more fat, and they give up the strength signal that protects muscle. Keep the load challenging.
More workout plans
Import a plan, then keep every workout
Mekimeki saves your full history, tracks PRs, and works offline. Free on the App Store.
Download on the App StoreFree · Every feature included · No subscriptions · No paywalls · iOS 17+
Scan with your iPhone camera