Strength

Full-Body Burn Circuit

Strength-endurance circuit tuned for maximum calorie burn

45 min / 400–550 cal  / Turf / functional training zone

Why this works · equipment

Circuit training keeps your heart rate elevated while loading muscle — the best of both worlds for weight loss. It preserves lean mass while you cut, so the weight you lose is fat, not muscle.

Grab at Life Time Perimeter

  • Kettlebells
  • Dumbbells
  • Bench
  • Mat

Warm-up (5 min)

Jump rope or bike + world's greatest stretch

Open turf

5 min · Light sweat

Circuit — 4 rounds

Move station to station with minimal rest; rest 90s between rounds. Scale weight so the last rep of each station is hard but clean.

Kettlebell Swing

Kettlebell (35–53 lb)

Hips snap, arms are ropes.

SetWeight lbReps · 15✓

Goblet Squat

Kettlebell or dumbbell

Elbows inside knees at the bottom, chest tall.

SetWeight lbReps · 12✓

Push-Up

Floor

Body a straight plank; elevate hands on a bench to scale.

SetReps · 12–15✓

Single-Arm DB Row

Dumbbell + bench

Pull to hip, no torso twist.

SetWeight lbReps · 10 / side✓

Farmer Carry

Heavy dumbbells or farmer handles

Down the turf and back. Tall posture, crush grip — rest 90s here, then next round.

SetWeight lbReps · 40 yd✓

Rest 90s between sets — the timer starts when you tick a set.

Core finisher

Plank

Mat

Squeeze glutes, don't sag.

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