The Best Fat Loss Circuit for Busy Professionals

The Best Fat Loss Circuit for Busy Professionals

Once you commit to shedding the pounds, the best way to guarantee a positive result is to make the process easy to follow.

If you complicate matters, it leads to indecision. You wind up stuck and struggling with nowhere to go.

For you, the most difficult decision might be how to nail down your schedule.

You committed. You’re ready to take action.

Then you ask yourself, “How will I make time to train 3-4 days per week for an hour? My schedule is nuts!”

If you don’t have 60 minutes to spare each time you workout, it’s ok.

You may have an important work project to complete.

There’s a school function you must attend.

You may feel overwhelmed by the thought of training 3-4 days per week for an hour on top of your other responsibilities.

It doesn’t have to be this way.

When it comes to fat loss, you can achieve great results from 30-minute workouts spread throughout the week.

One way to include 30-minute workouts into your busy schedule is with the use of a dumbbell complex.

A what?

I know it sounds complicated, but it’s not. Let’s take a quick dive into one of the easiest fat loss tools you can include in your busy schedule.

What’s a Dumbbell Complex?

A complex is a continuous series of specific exercises combined into a training circuit.

Most complexes are completed with a barbell. However, there are two scenarios where you don’t need a barbell to do it:

  • You only have access to dumbbells
  • You’re short on time

Do either of those scenarios apply to you? If so, this is one solution that will help you shed fat and with time to spare. You’ll have plenty of time left to go out and dominate your day.

The goal is to complete the exercises consecutively without rest between them. You must perform the prescribed reps of one exercise before you move to the next one.

Only rest at the end of each round.

What Exercises Should You Do?

Use the six following movements and reps:

  • Vertical Press – 6 reps
  • Hinge – 10 reps
  • Horizontal Press – 8 reps
  • Squat – 10 reps
  • Horizontal Pull – 8 reps
  • Lunge – 8  reps per leg

Here’s the rub: You must use the same set of dumbbells for the entire circuit.


You’ll save time. You won’t have to go back and forth between different sets of dumbbells. One set of dumbbells is enough to carry you through an intense fat loss circuit.

Some lifts will feel easier than others. Choose a weight that allows you to complete the prescribed number of reps while still making it a challenge.

The Dumbbell Complex

Here are the exercises:

  • Push Press – 6 reps
  • RDLs – 10 reps
  • Floor Press – 8 reps
  • Sumo Squats – 10 reps
  • Bent Over Rows – 8 reps
  • Goblet Reverse Lunges – 8 reps per leg

How You Should Add It To Your Training Schedule

Some days you’ll have the opportunity to train for an hour and you should.

For your hour-long training sessions, focus on maintaining strength with ample rest between sets and exercises.

For days when you’re short on time, use the dumbbell complex as a tool to help you maintain consistency.

Based on your availability, use one of the following training schedules:

3 Day Training Week

Monday – Full Body compound movements (chest, back, quads, hamstrings)

Tuesday – Rest

Wednesday – Full Body compound movements (chest, back, quads, hamstrings)

Thursday – Rest

Friday – Dumbbell Complex

Saturday – Rest

Sunday – Rest

4 Day Training Week

Monday – Full Body compound movements (chest, back, quads, hamstrings)

Tuesday – Rest

Wednesday – Dumbbell Complex

Thursday – Rest

Friday – Full Body compound movements (chest, back, quads, hamstrings)

Saturday – Isolation work (biceps, triceps, medial/rear delts, abs, calves)

Sunday – Rest

How Long Can You Include a Complex in Your Schedule

Add this fat loss circuit to your training mix for a minimum of four weeks. After four weeks, your body will adapt.

Once this occurs, your body is now efficient at the movement. The weight is no longer a challenge. Your body has no reason to change.

It’s time to change your training routine.

Can You Add Cardio to the Mix?

Since there’s no rest between exercises and no more than 3 minutes rest between rounds, the training density is extremely high. Let me explain.

Training density refers to the ratio of work per unit of time during a session.

Let’s say each round takes you 5 minutes to complete. You rest for 2 minutes after each round. You decide 4 rounds are enough for the day.

Your workout equates to a density of 71.4%. This means that out of 28 minutes (5 minutes of work plus 2 minutes of rest for 4 rounds), you trained for 20 minutes (71.4%) and rested for 8 (28.6%).

That’s an intense load of work in a short amount of time!

If you don’t need to rush home or back to work, you have two options:

  • Go for a walk
  • Perform sprint intervals

Walking helps your body recover from training by promoting blood flow. Plus, daily walks help you burn calories without adding stress to your body.

Sprints are often overlooked. If you don’t suffer from knee, ankle, hip, or hamstring pain, sprints are the best high-intensity interval training (HIIT) tool for fat loss.

If you’re training at home or a gym close to a park, find a hill. As fast and with as good form as possible, sprint to the top. Your rest is the walk back down. Once you reach the bottom, take a deep breath. Then go again. Complete 5-10 rounds.

Can you do this on a treadmill?

Yes, but pounding away on a treadmill may cause knee, hip, and ankle issues.

You can also perform sprint intervals with a bike. Use the following interval to get started:

  • Warm-up for 2 minutes. Use a steady pace.
  • After 2 minutes, begin your first sprint. Sprint hard for 20 seconds.
  • Then, rest and pedal slowly for 40 seconds.
  • Perform sprint and rest intervals for 5-10 rounds.

The Takeaway

Every workout doesn’t have to take an hour out of your busy day.

With a fat loss circuit like this dumbbell complex, your workouts will be over before anyone even realizes you’re gone!

Are you still not sure how to put all of this together? If so, I want to help.

Together, you and I will build a custom coaching program that fits your lifestyle, turns other people’s heads when they see you, and makes them say:

“Damn! You look great. How did you get in such amazing shape?”

Apply here and secure your spot in The Lean Body Blueprint Coaching Program.

Let’s see if we’re a good fit.