Advanced full-body gym calorie-burning circuit — your goal is to blitz through this time-based session without over-resting or under-working. Prep your equipment in advance to keep transitions sharp. Tone up, torch fat, and push every round. You\'ve got this!
Advanced Gym Full-Body Calorie Burn Circuit is a free 14 min workout plan with 12 illustrated exercises for your core, quadriceps, triceps and chest. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
Duration: 14 min
Exercises: 12
Training focus: Core, quadriceps, triceps and chest
You'll need full gym for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.
How long does the Advanced Gym Full-Body Calorie Burn Circuit take?
The full workout takes about 14 minutes, covering 12 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an advanced workout designed for experienced lifters. If you're newer to training, scale it down with lighter loads and longer rests, or browse our library for a beginner or intermediate version of a similar routine.
What muscles does this workout target?
This routine primarily works your shoulders, glutes & hip flexors, quadriceps, chest, hamstrings, middle back / lats. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For get toned, lose fat, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
More free core, quadriceps, triceps and chest workouts
Advanced full-body gym calorie-burning circuit — your goal is to blitz through this time-based session without over-resting or under-working. Prep your equipment in advance to keep transitions sharp. Tone up, torch fat, and push every round. You\'ve got this!
Auto-advanceStart exercises automatically after a 5-second delay
Firmly holding a plate at chest level with both hands either side, stand straight, with your feet shoulder width apart.
Drive the weight upwards using your chest and shoulders keeping your back straight with a slight bend at the knee.
As your arms reach the fully extended position, take great care to keep a firm grip on the plate.
In a controlled movement, slowly lower the plate back down to the chest and the starting position.
Repeat.
Take great care with this exercise. Ensure your hands are dry and never push yourself to failure with this exercise.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Triceps, Upper Back & Lower Traps
Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
Place the dumbbells on top of your thighs with your palms facing down.
Raise the dumbbells to your shoulders.
Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
As you exhale, push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
Pause for a count of one.
Slowly return to the start position inhaling as you do so.
Repeat.
This exercise can be performed standing or sitting on flat bench. For people with lower back problems, the version described is better.
Primary muscle group(s):
Shoulders
Secondary:
Abs
Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.
Hold a kettlebell with both hands in an over hand grip.
Stand straight, with your legs slightly wider than shoulder width apart.
Lean forward at your waist slightly and bend your knees as if getting ready to squat.
Keep your back arched and your head facing forward.
Let your arms hang loosely.
Swing the kettlebell back between your legs while exhaling.
In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
Continue for the desired number of repetitions or time.
From the fetal position, grab the kettlebell then roll on to back. Bring the right leg in while the left is extended. Press the kettlebell into the air with the right hand. Place the left hand on the ground.
Come up on your left elbow. Then sit up while keeping the kettlebell in the air. Drive your hips into the air. Sweep leg into a kneeling position. Rotate back knee so that your body is in a lunge. Step forward and stand up straight.
Place a firm grip on an appropriately weighted plate. Before driving the plate above your head, make sure that your core is tight, your chest is up, and your grip is solid.
Push the plate straight above your head, locking out your elbows.
Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep that plate fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place, and your hands are dry.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Shoulders, Upper Back & Lower Traps
Place a firm grip on two appropriately weighted dumbbells. Before driving the dumbbells above your head, make sure that your core is tight and your chest is up.
Push the dumbbells straight above your head, locking out your elbows.
Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those dumbbells fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back, Middle Back / Lats, Upper Back & Lower Traps
Place a firm grip on two water bottles. Before driving the water bottles above your head, make sure that your core is tight and your chest is up.
Push the water bottles straight above your head, locking out your elbows.
Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those water bottles fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting.
Firmly holding a plate at chest level with both hands either side, stand straight, with your feet shoulder width apart.
Drive the weight upwards using your chest and shoulders keeping your back straight with a slight bend at the knee.
As your arms reach the fully extended position, take great care to keep a firm grip on the plate.
In a controlled movement, slowly lower the plate back down to the chest and the starting position.
Repeat.
Take great care with this exercise. Ensure your hands are dry and never push yourself to failure with this exercise.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Triceps, Upper Back & Lower Traps
Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
Place the dumbbells on top of your thighs with your palms facing down.
Raise the dumbbells to your shoulders.
Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
As you exhale, push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
Pause for a count of one.
Slowly return to the start position inhaling as you do so.
Repeat.
This exercise can be performed standing or sitting on flat bench. For people with lower back problems, the version described is better.
Primary muscle group(s):
Shoulders
Secondary:
Abs
Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.
Hold a kettlebell with both hands in an over hand grip.
Stand straight, with your legs slightly wider than shoulder width apart.
Lean forward at your waist slightly and bend your knees as if getting ready to squat.
Keep your back arched and your head facing forward.
Let your arms hang loosely.
Swing the kettlebell back between your legs while exhaling.
In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
Continue for the desired number of repetitions or time.
From the fetal position, grab the kettlebell then roll on to back. Bring the right leg in while the left is extended. Press the kettlebell into the air with the right hand. Place the left hand on the ground.
Come up on your left elbow. Then sit up while keeping the kettlebell in the air. Drive your hips into the air. Sweep leg into a kneeling position. Rotate back knee so that your body is in a lunge. Step forward and stand up straight.
Place a firm grip on an appropriately weighted plate. Before driving the plate above your head, make sure that your core is tight, your chest is up, and your grip is solid.
Push the plate straight above your head, locking out your elbows.
Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep that plate fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place, and your hands are dry.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Shoulders, Upper Back & Lower Traps
Place a firm grip on two appropriately weighted dumbbells. Before driving the dumbbells above your head, make sure that your core is tight and your chest is up.
Push the dumbbells straight above your head, locking out your elbows.
Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those dumbbells fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back, Middle Back / Lats, Upper Back & Lower Traps
Place a firm grip on two water bottles. Before driving the water bottles above your head, make sure that your core is tight and your chest is up.
Push the water bottles straight above your head, locking out your elbows.
Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those water bottles fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting.
Firmly holding a plate at chest level with both hands either side, stand straight, with your feet shoulder width apart.
Drive the weight upwards using your chest and shoulders keeping your back straight with a slight bend at the knee.
As your arms reach the fully extended position, take great care to keep a firm grip on the plate.
In a controlled movement, slowly lower the plate back down to the chest and the starting position.
Repeat.
Take great care with this exercise. Ensure your hands are dry and never push yourself to failure with this exercise.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Triceps, Upper Back & Lower Traps
Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
Place the dumbbells on top of your thighs with your palms facing down.
Raise the dumbbells to your shoulders.
Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
As you exhale, push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
Pause for a count of one.
Slowly return to the start position inhaling as you do so.
Repeat.
This exercise can be performed standing or sitting on flat bench. For people with lower back problems, the version described is better.
Primary muscle group(s):
Shoulders
Secondary:
Abs
Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.
Hold a kettlebell with both hands in an over hand grip.
Stand straight, with your legs slightly wider than shoulder width apart.
Lean forward at your waist slightly and bend your knees as if getting ready to squat.
Keep your back arched and your head facing forward.
Let your arms hang loosely.
Swing the kettlebell back between your legs while exhaling.
In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
Continue for the desired number of repetitions or time.
From the fetal position, grab the kettlebell then roll on to back. Bring the right leg in while the left is extended. Press the kettlebell into the air with the right hand. Place the left hand on the ground.
Come up on your left elbow. Then sit up while keeping the kettlebell in the air. Drive your hips into the air. Sweep leg into a kneeling position. Rotate back knee so that your body is in a lunge. Step forward and stand up straight.
Place a firm grip on an appropriately weighted plate. Before driving the plate above your head, make sure that your core is tight, your chest is up, and your grip is solid.
Push the plate straight above your head, locking out your elbows.
Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep that plate fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place, and your hands are dry.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Shoulders, Upper Back & Lower Traps
Place a firm grip on two appropriately weighted dumbbells. Before driving the dumbbells above your head, make sure that your core is tight and your chest is up.
Push the dumbbells straight above your head, locking out your elbows.
Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those dumbbells fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back, Middle Back / Lats, Upper Back & Lower Traps
Place a firm grip on two water bottles. Before driving the water bottles above your head, make sure that your core is tight and your chest is up.
Push the water bottles straight above your head, locking out your elbows.
Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those water bottles fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting.
Workout done!
Exercises done
of 12
Total time
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