Band Fat-Burner Circuit
Six weeks of fast-paced metabolic circuits — burn calories, keep muscle, finish drenched in 30 minutes.
About this program
Four short, high-density circuit sessions a week. You move from exercise to exercise with minimal rest, keeping your heart rate elevated while still training every muscle group hard enough to hold onto lean tissue during a fat-loss phase. Two upper and two lower circuits keep the stimulus varied and recovery honest.
What you get
- High calorie burn from short-rest circuit training
- Trains muscle hard enough to preserve it in a deficit
- Only 30 minutes per session — easy to stay consistent
- Pairs perfectly with the free Diet Plan Builder for a full fat-loss system
Weekly schedule
This is one week of training — repeat it for all 6 weeks, applying the progression below. Tick exercises as you go; each session saves your place and logs to your training history.
Day 1 — Upper Circuit
- 3 × 15
- 3 × 15
- 3 × 15
- 3 × 15
- 3 × 18
Day 2 — Lower Circuit
- 3 × 18
- 3 × 12 / side
- 3 × 15
- 3 × 15 / side
- 3 × 20
Day 3 — Upper Circuit (Pump)
- 3 × 15
- 3 × 15
- 3 × 15
- 3 × 15
- 3 × 18
Day 4 — Lower Circuit (Glutes)
- 3 × 12 / side
- 3 × 15 / side
- 3 × 18 / side
- 3 × 15 / side
- 3 × 15 / side
Week-by-week progression
Same schedule each week — what changes is the load and intensity. This is how you keep making progress.
- W1Acclimate
Run 2 rounds of each circuit. Take the full 20s between exercises — get used to the pace.
- W2Acclimate
Run 3 rounds. Keep rest honest at 20s between exercises, 60s between rounds.
- W3Intensify
3 rounds. Cut between-exercise rest to 15s. Add a heavier band on the press, row and squat.
- W4Intensify
3 rounds. Add 2–3 reps to every exercise. Between-round rest drops to 45s.
- W5Peak
4 rounds on two of the four days (your choice). Heavier bands wherever form allows.
- W6Peak
4 rounds throughout. Minimal rest between exercises — flow straight through. Then take a deload week.
Want this dialed in to your body?
Generate a split around your exact schedule with the free builder, or work with Bassam for form review and coaching that adapts to your results.