Metabolic Circuits
Intermediate 3-day weight-loss plan using full-body circuits. Bodyweight-focused, minimal rest to drive calorie burn while staying joint-friendly.
Routines
Day 1 — MetCon Circuit A
Intermediate
Do the 6 moves in order. Rest ~45s after strength moves and ~30s after cardio. Complete 3 rounds.
Squat m
3 sets12 reps45s restIncline Push up
3 sets10 reps45s restBodyweight Good Morning
3 sets12 reps45s restBodyweight Standing One Arm Row (with towel)
3 sets10 reps45s restLow Jacks
2 sets30 reps30s restDead Bug
3 sets12 reps45s rest
Day 2 — MetCon Circuit B
Intermediate
Alternate lower, push, hinge, pull, cardio, core. Rest 45s on strength, 30s on cardio. Complete 3 rounds.
Bodyweight Reverse Lunge with Overhead Reach
3 sets10 reps45s restIncline Push up
3 sets12 reps45s restBodyweight Good Morning
3 sets12 reps45s restBodyweight Standing One Arm Row (with towel)
3 sets10 reps45s restJack Step
2 sets30 reps30s restBicycle Crunch
3 sets16 reps45s rest
Day 3 — MetCon Circuit C
Intermediate
Slight progression: similar pattern with new moves. Rest 45s on strength, 30s on cardio. Complete 3 rounds.
Sumo Squat m
3 sets12 reps45s restInchworm
3 sets8 reps45s restGlute Bridge Two Legs on Floor
3 sets15 reps45s restMountain Climber
3 sets24 reps45s restHigh Knee Tap
2 sets40 reps30s restFlutter Kicks
3 sets20 reps45s rest
