This calorie burning circuit is an awesome way to start the day!

It won’t take you long to do it and you’ll burn lots of calories. And you’ll get a bit of cardio in too!

These workouts might seem easy but they will definitely get you sweaty.

You don’t need any equipment or gym access to do it. But if you want to, you can use a yoga matt.

I would love to hear how you guys like this workout!

Enjoy! :)



  • Complete all 4 exercises plus a 100m run (you can do a longer run if you want!).
  • Do 10 reps for each exercise + 100m run
  • After that do 8 reps + 100m run
  • 6 reps + 100m run
  • 4 reps + 100m run
  • 2 reps + 100m run
  • Time how long it takes you to do the entire circuit.
  • Try not to rest :)


1 plank star jump and 4 mountain climbers is 1 rep.calorie burning circuitcalorie burning circuit

2. 2 BICYCLES + 1 V UP 

2 bicycles and 1 v up is 1 rep.calorie burning circuit


10 reps is 10 each side (so you do 20 in total)calorie burning circuit


1 rep is 1 push up.calorie burning circuit

5. SUICIDE RUN calorie burning circuit

Mine was roughly 100m, but you can do more / less if you like.

Good luck!

And I should mention that my 3 Steps To Lean Legs Program (which is designed to help you get lean and toned legs) includes FULL body workouts similar to these.

So if you like this style of training, you might want to give it a go. :)

Love Rachael xx

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9 Responses

  1. Is this workout good for 5’0 mesomorphs I don’t want to get bigger my legs are pretty muscular and I don’t like it

  2. Hi Rachel, first off I just wanted to thank you for putting in so much effort into making this blog and focusing so much on not getting bulky, I really appreciate it. Can you do this one without the 100 m run? Thanks so much

  3. Hi i have a question ? Will this workout help me lose weight/slim down? Also if i do this everyday, will this workout bulk me up? I really wanna try this workout? Thank you so much!

    1. Hi Leila, it should definitely help you lose weight and not bulk up :) I would mix it up though and do some of the other workouts I’ve posted, rather than just doing this same one every day. Good luck! xx

  4. Hi Rachael! This workout was amazing! The weather is beautiful in my area now, so my sister and I tried this workout at the park. We both loved it and will add it to our current routine 3 days a week. I am trying to lose some muscle and this is the perfect toning, non bulking workout. Plus, it’s fun! In addition to my workouts, I have been considering the whole 30 diet. How to you feel about this diet? Any advice you can give me will be greatly appreciated! I will be a bridesmaid at my best friend’s wedding this summer, and I need to slim down my muscles!

    1. Hi Ash, oh that’s so great to hear! I’m glad you loved it :) I think the whole 30 diet is really great if you can stick to it. It helps you change your eating habits and mentality which I think is great! I have personally never done it though haha so I don’t have specific advice unfortunately. But just do the best you can and try to enjoy the experience. It sounds like you are on the right track with diet and exercise so just keep on doing what you’re doing! Good luck :) xx

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