Advanced Weight Training Fitness Workout

Man doing chest press in gym
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Are you ready for an advanced, high-intensity circuit training workout? If you've been working out regularly with weights for six months or more with something like the basic strength and muscle program, you may be ready to step up to the next level of your fitness training.

This workout might be called a "serious circuit" because it involves plenty of iron pumping combined with rapid movement between exercises to keep the heart rate elevated. It's a good workout for burning off stubborn body fat.

Circuit Workout Tips

This is a high-intensity, circuit-type workout. You should be in good health and have some intermediate to advanced fitness experience to manage this level of intensity. When first starting out, do just one round of the exercises and see how you feel. If it is too difficult, revert to a moderate intensity program. Get clearance from your healthcare provider if you have any medical conditions, injuries, or are returning to exercise after pregnancy.

Seven exercises are included with instructions below. You can use dumbbells, kettlebells, or a barbell with weight plates to complete the exercises. Be sure to focus on proper form before increasing the amount of weight.

The anaerobic running/cycling component is done three times in each circuit. You'll do sixty seconds fast on a treadmill, bike, mini trampoline or similar full-body continuous exercise. This is an anaerobic interval designed to be done at a high intensity—at least an 8 out of 10 on an exertion scale of 1 to 10. If you have an indoor or outdoor running track available you can use that.

Serious Circuit Workout

Warm up first. Do 10 minutes walking or jogging on a treadmill, or an equivalent cardiovascular activity.

Select a weight that requires you to be working hard on the final repetition of each exercise.

Move quickly between the exercises with minimal rest.

  1. Power clean and press. One set of 10 repetitions.
  2. Arm curls. One set of 12 repetitions.
  3. Treadmill run or alternative. Sixty seconds high intensity.
  4. Dumbbell bent over rows. One set of 12 exercises.
  5. Forward weighted lunges. One set of 12 repetitions.
  6. Treadmill run or alternative. Sixty seconds high intensity.
  7. Dumbbell triceps extensions. One set of 12 repetitions.
  8. Chest press (flat or incline). One set of 12 repetitions.
  9. Treadmill run or alternative. Sixty seconds high intensity.

Once the circuit is complete, rest for 3 minutes. Take a little longer if you're not handling the effort well. Then try repeating the circuit two more times or just once if you're not ready for three rounds. A single circuit should take about 15 to 18 minutes depending on access to equipment.

Once you've finished your complete workout, cool down and stretch gently at the completion of your workout. Refuel within 30 minutes with a snack including some carbohydrate and protein.

Do no more than 3 sessions per week. You may do other less intensive strength workouts or cardio in that week. Take a break from this workout program every fourth week if you feel overworked.

By Paul Rogers
Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball.