Metabolic Accelerator: 30-Day Rapid Fat Loss Circuit
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
HIIT (High-Intensity Interval Training)
Fitness Level
Intermediate
Program Duration
30-Day
Days Per Week
5 Days/week
Time Per Workout
30 minutes
Equipment Required
Dumbbells, Jump Rope
Target Gender
Other
Ignite your metabolism and torch fat with intense circuits.
Fast-paced, metabolic resistance circuits designed to spike your metabolism, trigger afterburn, and strip away stubborn body fat — ideal for tight schedules. Each session fuses strength and cardio elements in continuous flow, keeping your heart rate elevated to maximize calorie burn even after the workout ends (EPOC effect). Expect short rests, full-body engagement, and serious results in just 30 minutes a day.
Full Body Circuit Burn
| Exercise | Sets | Reps |
| Barbell Hip Thrust | 3 | 12-15 |
| Jump Rope | 3 | 30-60 seconds |
| dumbbell renegade row | 3 | 6-10 |
| Reverse Lunge Knee | 3 | 8-10 per leg |
| push up | 3 | 15 |
Upper Body Shred
| Exercise | Sets | Reps |
| Barbell Bent Over Row | 4 | 8-12 |
| Jump Rope | 3 | 30-60 seconds |
| Arnold Press | 3 | 10-12 |
| Seated Hammer Curl | 3 | 10-12 |
| Double Cable Neutral Grip Lat Pulldown On Floor | 3 | 8-12 |
| Dumbbell Lateral to Front Raise | 3 | 10-12 |
Lower Body Fat Furnace
| Exercise | Sets | Reps |
| Dumbbell Goblet Squat | 3 | 10-12 |
| Tuck Jump | 3 | 10-15 |
| Dumbbell Deadlifts | 3 | 8-10 |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Fast Feet Run | 3 | 60 sec |
| Jump Squat | 3 | 8-12 |
Core Crusher & Metabolic Boost
| Exercise | Sets | Reps |
| Plank Knee to Elbow | 3 | 15 |
| Mountain Climber | 3 | 20 |
| Russian Twist | 3 | 20 |
| Dumbbell Side Bend | 3 | 12 |
| Skater | 3 | 10-12 per leg |
| Dead Bug | 3 | 12 |
Metabolic Powerhouse (Challenge Day)
| Exercise | Sets | Reps |
| Barbell Clean and Press | 4 | 6-8 |
| Walking High Knee Lunges | 3 | 10-15 |
| Barbell Bench Front Squat | 4 | 8-10 |
| Dumbbell Push Press | 3 | 10-12 |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
| Burpees | 3 | 10-12 |
