5-Minute Weight Loss Circuit

6 moves, 5 minutes is all you need!

This quick 5-minute weight loss circuit is a great way to raise the calorie burn of your workouts. The six moves target lower body, upper body, and abs while doubling as cardio. They optimize calorie burn by raising your heart rate at the same time that they activate large muscle groups.

You can do this weight loss circuit as your main workout for the day. Simply complete all the moves, rest, and repeat for a total of 3-6 rounds depending on your fitness level. This workout is also a great warm up before lifting, running, or biking. Whatever your workout, you can increase your calorie burn by starting or finishing with this quick 5-minute circuit!

What You’ll Need: a gym timer (free apps are available for download), and a mat or towel to lay on the floor

What to Do: Perform each move for 50 seconds with no rest in between. Rest for 30-60 seconds and repeat.

Beginners: 3 rounds
Intermediate: 4-5 rounds
Advanced: 6 rounds

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

1. Burpees
2. Mountain Climbers
3. Bicycle Crunches
4. Inchworms
5. Skaters
6. Walking lunges


Mountain Climbers

Bicycle Crunches



Walking Lunges

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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