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Fat Burning Circuit Training Workout [Less Than 30 Minutes]

Feb 3

I hope you guys enjoyed Monday’s post with weight loss mistakes.  I have definitely fallen for all of them at some point in my lift!

Shawn mentioned that the most effective way to lose weight is to do circuit training. This circuit training routine I do twice a week will burn lots of fat and block your body from storing fat, sugars, and carbohydrates later.   You are getting the greatest amount of results in a short amount of time.

A day late, but better late than never, right?! I’m sharing my go-to fat burning circuit training workout.  And guess what…you can do it in your living room/bedroom/outside! Guess what else…it takes less than 30 minutes to complete!  Best of all, you don’t need any equipment, just your body! Easy, right?  I LOVE to do this workout when traveling, I’ll just get right down to it in my hotel room.  This workout is also perfect for any level of fitness because it’s all about what you put into it.  I don’t tell you that you HAVE to do so many reps, I just ask that you keep moving and push yourself!

These exercises are a combination of plyometic (jump), body weight, and hypertrohpy (building muscle and strength).  These exercises are super fun, get you moving, challenge you, burn a lot of calories and fat, as well as promoting a positive hormonal response.

So grab a towel (<<target has great ones!), water bottle (<<recently obsessed with this one), your A game, and be ready to sweat!

The Lokahi Fat Burning Circuit Workout:

(inspired by Kayla Itsines)

Directions: Put on some killer music! Stretch for 5 minutes. Set a timer for 5 minutes and perform as many rounds of the first 4 exercises.  When completed grab a quick sip of water and get ready for the next set of 4.  Again set a timer for 5 minutes and complete as many rounds of exercise 5-8 as you can.  Then repeat both sets again for a total of 20 minutes.  Stretch for 3-5 minutes after.

Exercises 1-4

10 burpees

15 tricep dips

20 wide leg squats

30 mountain climbers

Exercises 5-8

10 push-ups (or modified)

15 leg raises

20 walking lunges

10 wide leg jump squats


Do you guys have any fun circuit training exercises? Try this workout out and let me know what you think!



// The Lokahi Sisters //


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  • Reply D Page Feb 5 at 7:10 am

    I tried this yesterday, awesome workout!!

    • Reply admin Feb 5 at 7:32 am

      Ahhh yay! I’m so glad you liked it D!!

  • Reply Christina Feb 21 at 1:01 am

    Kayleigh – this is amazing! The snow/ice outside has been driving me crazy and feeling down bc I don’t own equipment . Thank you for this routine inspiration!!

  • Reply Christina Feb 21 at 3:44 pm

    Also – question: does it matter how far off the ground you are doing dips ? I’m using a chair , is that too tall?

    • Reply admin Feb 21 at 9:10 pm

      Thank you Christina!! I’m so glad you like it 🙂 I just use the chair in my kitchen too, so not too tall at all. I would dip to the point of which your elbow is at a 90 degree angle (or even a tiny bit deeper).

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    • Reply admin Apr 30 at 11:24 pm

      Thank you Nisha! What is your website? I would love to check it out 🙂

  • Reply Laura A. Coutu Aug 21 at 10:45 pm

    Thank you so much. This post is really helpful for me

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