20-Minute Fat Burning Circuit Workout for Women

20-Minute Fat Burning Circuit Workout for Women


If you’re looking to burn those extra couple of kilograms and finally achieve the so-desired flat, toned tummy, we have the right workout schemes for you.

We are going to show you yet another quick, circuit fat burning workout with two variations.

It is recommended that you alternate between Workout A and Workout B, in order to bring variety to your workouts.

So, let’s get to the practical side without excessive fluff talk!

Warm up

Make sure to prepare your body for each respective workout, by going through a 15-minute warm up that includes a warm up for all joints and muscles, plus a brief 5 minutes of low intensity cardio to get the blood going and break a little sweat, before starting the essential part of the workout.

Workout scheme

Workout A

Exercise Sets Repetitions
Push-ups 4 8-10
Lat pull-downs 3 15,12,12
Dumbbell lateral raises 3 12
Concentrated curl 3 12
Dumbbell triceps kickback 3 12
Jump squats 4 15
Standing calf raises 5 15


Workout B

Exercise Sets Repetitions
Body-weight squats 5 15,15,12,12,12
One leg pistol squat 3 failure
Standing calf raises 4 20
Incline push press 4 12-15
Chin up 3 failure
Standing dumbbell curl 3 12
Bench triceps dip 3 10-12
Standing dumbbell shoulder press 3 12


Exercise map


push upsExecution

  • Get into a push up position, placing your hands on the ground, wider than shoulder width
  • Look forward, keep body and legs straight
  • Go down slowly, until you slightly touch the ground
  • Push up explosively, without locking out the elbow

Lat pull-downs

lat pulldownsExecution

  • Grab the bar as wide as possible
  • Sit down and tuck your legs under the pads
  • Lean back a bit and tense the back muscles
  • Pull the bar down to the lower portion of your chest
  • Contract the back musculature and hold briefly
  • Let the bar go up to the original position, stretch the back and proceed to next rep

Dumbbell lateral raises

dumbbell lateral raisesExecution

  • Grab the dumbbells, stand up stably and keep them by your sides
  • Bend elbows slightly and keep arms in that static position
  • Look forward and raise the dumbbells laterally, contracting the deltoids
  • Let the dumbbells down slowly

Concentrated curl

concentrated curlExecution

  • Sit down on the side of a bench
  • Grab the dumbbell and place your elbow on the inner part of your leg, so that the arm is static
  • Curl the dumbbell up, contracting the biceps- Supinate the wrist.
  • Let the dumbbell down slowly, stretch the biceps and proceed to the next repetition

Dumbbell triceps kickback

dumbbell triceps kickbackExecution

  • Grab the dumbbell with one hand, step forward with the opposite leg
  • Place your opposite arm on the leg for balance and lean forward
  • Lift the working arm so that the upper arm is parallel to the ground
  • Extend through the elbow, contracting the triceps musculature
  • Let the dumbbell return to its original position

Jump squats

jump squatsExecution

  • Step with your feet at shoulder width
  • Open toes up slightly so that they are not pointing straight forward
  • Squat down slowly, until your legs are parallel to the ground or lower
  • Squat and jump up explosively in a controlled manner
  • Land on toes before hitting the ground with your heel and doing the next squat

Standing calf raises

standing calf raisesExecution

  • Step with your toes on the edge of a staircase
  • Hold on to something for balance
  • Go down, stretching the calves
  • Push up through your toes, contracting the calves
  • After holding the contraction briefly, go down again

Workout B

Body-weight squats

Body-weight squatsExecution

  • Step with your feet at shoulder width and toes pointing out slightly
  • Keep body straight and raise your arms
  • Look forward and squat down, until legs are parallel to the ground
  • Move up explosively, without locking out the knees

One leg pistol squat with support

one leg pistol squat with supportExecution

  • Step on one leg and hold on to something for support
  • Keep body straight and squat all the way down, extending the opposite leg forward
  • Push up through your heel, avoid locking out the knee

Incline push press

incline push pressExecution

  • Place arms on an elevated surface at shoulder width and keep body straight
  • Move down, until you slightly touch the surface with your chest
  • Push up explosively, without locking out the elbows

Chin up

chin upExecution

  • Grab the bar with an underhand grip at shoulder width
  • Hang freely, keep feet close
  • Look up and pull yourself up explosively, until your chin reaches the bar
  • Go down slowly, stretching the back

Note- Optionally, if you don’t have the strength yet, you can use the support of a resistance band- Tie it around the bar so that it is between your hands when you hang. Place your leg in the hoop at the bottom of the resistance band, so that it stretches when you go down and pushes (assists) you on the way up.

Standing dumbbell hammer curl

standing dumbbell hammer curlExecution

  • Grab the dumbbells and keep them by your sides, so that their sides are looking forward
  • Keep body straight and feet stable
  • Keep upper arm at a 90-degree angle
  • Curl up, contracting the forearms, biceps and brachialis (the muscle between the biceps and the triceps)

Bench triceps dip

bench triceps dipExecution

  • Place your arms on the side of a bench and step forward, allowing your arms to support your body
  • Look up and let your body go down
  • Push up, contracting the triceps with a careful elbow lockout

One arm standing dumbbell shoulder press

one arm standing dumbbell shoulder pressExecution

  • Stand up straight with your feet at shoulder width, keeping a stable position
  • Grab the dumbbell and place the opposite arm on your hip for more balance
  • Keep back straight and head looking forward
  • Raise the dumbbell to a shoulder press position where the arm is at a 90-degree angle
  • Push the dumbbell up slowly, contracting the shoulder
  • Let the dumbbell down to the original position slowly


#1 Push. But not too much

If on some of the exercises, you are unable to complete the given numbers of sets and reps, take it easy. Start from a lower, more bearable number and work your way up, without forcing the body too much.

#2 Prioritize

Expose your weak points and put them at the beginning of each workout. So, if on Workout A, you feel like your upper body strength is greater, compared to your lower body, do the lower body exercises first.

#3 Recover

Give yourself enough rest between workouts. That is usually 24 to 48 hours, depending on how much you pushed yourself during the last workout. Feel the point, at which you are optimally recovered and ready for another training session.

In-between the workouts, make sure to provide your body with the much-needed nutrient dense foods and enough sleep.


Whether you are busy or are just looking for an effective training scheme, that will help you lose weight, this is something definitely worth the shot.

The workout offers a very dense training load, that will surely put the body through a challenge and help it burn more calories.

There is also an accent on concentrated movements, that will help further shape up the musculature and in turn, account for a better, more athletic overall look.

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