Fluff Burner: Fat Burning Circuit Workout

It’s been a long while since I shared a new workout with you here. But with some many people traveling for the holidays, I thought this was the perfect time to share this resistance band-only circuit workout with you. Think of this as my Thank You for being such an amazing reader of FITaspire!!

I originally wrote this workout for my Online Personal Training group, as an optional weekend workout! The format is called a Fat Loss Five circuit, originally shared by Nick Tumminello as a fast & effective protocol for fat loss (while maintaining muscle mass). I typically write these with little-to-no equipment, so you can do them anywhere you are on the weekend — home, hotel, or outside for some fresh air.

This circuit is a little different than my typical superset approach. For this workout, you will perform as many reps of each exercise as you can *with good form) for 30 seconds, then rest for 15 seconds before starting the next move. The final cardio move in each circuit is 60s.

To help adjust the workout to your experience level, use the guide below to determine the number of sets per circuit:

• Beginners: 1 set of each
• Intermediate: 2 sets of each
• Advanced: 3 sets of each

Circuit 1

• Superband Shoulder Press – 30s
• Superband Overhead Lat Pull Apart – 30s
• Sumo Jump Squat – 30s
• Floor Windshield Wipers – 30s
• Mountain Climbers – 60s

Rest 1 min

Circuit 2

• Band Chest Press – 30s
• Seated Band Row (standing)  – 30s
• Bodyweight Reverse Lunge – 30s
• Band Anti Rotation Press – 30s
• Mountain Climbers – 60s

Rest 1 min

Circuit 3

• Yoga Pushup – 30s
• Band Tricep Kickback – 30s
• Lunge Matrix – 30s
• One Arm Plank – 30s
• Mountain Climbers – 60s

Rest 1 min

Choose a resistance & pace that you can maintain consistently through the time. If you can’t complete with good form, slow down or use limited range of motion (ex: don’t go as deep on squats or pushup).

Other home workouts on FITaspire:

• Stronger at Home Full Body Workout
• Outdoor Workout to Prepare for Adventure
• TRX Chest, Back, & Core Workout
• Summer Arm Workout for Women

If you’re looking to lose fat, increase your energy, and feel more confident in your skin — I would love to have you join my online personal training program. You choose gym or home workouts and I’ll deliver effective workouts to your phone each month, with step-by-step video guidance and support in our private #TeamFITaspire community. Learn more about online personal training