Build Strength & Burn Fat: Combine Strength Training and Circuits

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Introduction

When your goals are to build strength and decrease body fat, the path you choose in the gym matters. Many gym-goers stick to either traditional strength training or circuit training—but combining both can offer superior results. By leveraging the benefits of each, you can stimulate muscle growth, torch calories, and improve your overall fitness in less time. Let’s explore the science-backed advantages of this type of hybrid training style and see a beginner and intermediate-friendly weekly plan.

Combine Traditional Strength Training with Circuit Workouts for Better Results

What is Traditional Strength Training?

Traditional strength training focuses on low to moderate repetitions (usually 6–12), longer rest periods (60–180 seconds), and progressive overload using compound lifts like the squat, bench press, and deadlift. This format is excellent for building raw strength and muscle mass.

Benefits:
  • Increases muscle size (hypertrophy)
  • Builds maximal strength
  • Enhances joint stability and bone density
  • Improves metabolic rate long-term

What is Circuit Training?

Circuit training involves performing a series of exercises with minimal rest in between. It can include resistance training, bodyweight movements, or cardio-based exercises. The focus here is more on muscular endurance and calorie burn.

Benefits:
  • Increases heart rate and calorie burn
  • Boosts cardiovascular fitness
  • Enhances muscular endurance
  • Shorter total workout time

Why Combine the Two?

Research shows that blending traditional strength and circuit workouts provides more complete adaptations than doing either style alone, especially for those aiming to build strength and lose fat simultaneously.

Key Benefits of the Hybrid Approach:
  • Improved strength from heavy lifting
  • Accelerated fat loss through circuit-induced EPOC (excess post-exercise oxygen consumption)
  • Time efficiency, allowing you to accomplish more in fewer sessions
  • Increased adherence due to workout variety and challenge

A 2021 study in the Journal of Strength and Conditioning Research concluded that combining strength and circuit training improved both 1-rep max strength and VO2 max in recreational athletes compared to strength or cardio alone.

Weekly Sample Plan: Strength + Circuit Combo

Below is a 3–4 day hybrid training plan designed for beginners and intermediates. Each session includes a traditional strength component followed by a short circuit finisher.

Full Body Strength + Conditioning (Day 1)

  • Barbell Back Squat – 4 sets of 6–8 reps
  • Dumbbell Bench Press – 3 sets of 8–10 reps
  • Bent-Over Rows – 3 sets of 8 reps
  • Finisher Circuit (3 rounds, minimal rest):
    • Jump Squats x 10
    • Push-ups x 15
    • Mountain Climbers x 30 sec

Rest or Active Recovery (Day 2)

Lower Body Focus + Metcon Circuit (Day 3)

A Metcon circuit is a type of workout that combines strength and cardiovascular exercises in a high-intensity, short-duration format, often with minimal rest between exercises. It’s a form of metabolic conditioning, designed to challenge your body’s energy systems and improve your overall fitness. 

  • Romanian Deadlifts – 4 sets of 8 reps
  • Walking Lunges – 3 sets of 10 per leg
  • Calf Raises – 3 sets of 15
  • Finisher Circuit (3 rounds):
    • Kettlebell Swings x 15
    • Jump Rope x 1 min
    • Air Squats x 20

Upper Body Strength + Core (Day 4)

  • Pull-Ups or Lat Pulldowns – 3 sets of 6–10
  • Overhead Press – 3 sets of 8
  • Dumbbell Rows – 3 sets of 10
  • Finisher Circuit (3 rounds):
    • Plank x 30–45 sec
    • Russian Twists x 20
    • Dumbbell Thrusters x 10

Optional Bonus Circuit (Full Body HIIT) / (Day 5)

  • Perform 4–5 rounds of:
    • Burpees x 10
    • KB Swings x 20
    • Jump Lunges x 12
    • Push-Ups x 12

Rest, Mobility Work or Light Cardio (Day 6 & 7)

Here is a quick and easy-to-do Jefit routine to try. Read the article here and perform the featured mobility exercises.

Final Thoughts

If you’re serious about building strength and dropping fat, don’t feel like you have to choose between classic weightlifting or circuit training. Use both. The Jefit app makes it easy to track sets, reps, and rest times for both workout types so you can progressively improve while staying motivated.

Combining these two training formats gives your body the strength stimulus it needs to grow and the metabolic demand it needs to burn fat—delivering visible results faster than sticking to one method alone.

Jefit: Embrace the Grind

If you’re serious about building muscle, tracking workouts, and reaching your fitness goals in 2025, the Jefit strength training app is the perfect tool to help you succeed. With over 20 million downloads and 12+ million users, Jefit is one of the best tracking apps for strength training. Recognized as the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit stands out with its user-friendly design, advanced workout tracking, and over 42,000 five-star ratings. Whether your goal is to gain strength, track progress, or optimize protein intake, Jefit has everything you need. Remember, sustainable progress is built on consistency, science, and patience.

Michael Wood, CSCS
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