Metabolic Conditioning Circuit
4-week beginner-intermediate fat loss program built around full-body conditioning circuits. 4 days/week, 30-45 min sessions of mixed compound and cardio movements run as timed circuits.
- Equipment
- Barbell, Dumbbells, Kettlebells, Machines
- Style
- High Intensity, Minimal Rest
Unlock Metabolic Conditioning Circuit in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Four-week conditioning block built to drive a meaningful caloric deficit while preserving strength. Four training days per week (Mon/Tue/Thu/Fri) — each day is a different full-body circuit running 4-5 rounds with short rest. Sessions take 30-45 minutes and combine compound lifts (kettlebell swings, thrusters, deadlifts) with cardio (assault bike, burpees, box jumps) to keep heart rate elevated throughout.
Volume increases each week — round count goes up while rest stays the same. Best run alongside a moderate caloric deficit (~300-500 kcal/day) and 8000+ daily steps. Beginner-intermediate friendly: scale loads and reps as needed, prioritize form over speed.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓4 weeks of programming
- ✓4 training days per week
- ✓12 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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