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5 Time-Saving Circuits for Building Muscle and Burning Fat

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Kettlebell Complexes for a Time-Efficient Workout

Want a lung-blasting workout that gets you in and out of the gym in under 30 minutes? Enter the complex: 4-8 exercises performed back-to-back with one game-changing rule – the weight doesn’t touch the ground until you’re done. It’s your secret weapon for fast fat loss, muscle building, and athletic conditioning, all wrapped into one time-efficient package.

Plus, complexes only require one piece of equipment, so they’re perfect for minimal equipment workouts. You can build muscle or burn fat in any space with just one kettlebell, dumbbell, or barbell.

If you’re ready for some inspiration, below you’ll find four workouts plus one bonus recovery complex to kickstart your training.

Kettlebell Carry Complex: The Sparhawk Workout

Let’s start simple with a workout from strength coach Dan John. If you’re new to complexes, this is the perfect place to begin.

Meet the Sparhawk – a sneaky combination of squats and walks that takes just 4 minutes. (Fun fact: Coach Dan names his carry workouts after birds of prey.) You’ll need just one kettlebell and some space to walk.

The moves are simple:

  1. Goblet squat: hold your kettlebell at your chest and squat down
  2. Suitcase carry: hold the kettlebell at your side and walk (like carrying a heavy grocery bag)

Here’s your workout roadmap:

  • Start with 8 goblet squats, then walk 60 feet (about a gym length) with the bell in your left hand
  • 7 goblet squats, walk back with the bell in your right hand
  • 6 goblet squats, walk with left hand
  • 5 goblet squats, walk with right hand
  • 4 goblet squats, walk with left hand
  • 3 goblet squats, walk with right hand
  • 2 goblet squats, walk with left hand
  • Finish with 1 goblet squat

The secret sauce? You don’t put the weight down until you’re done. This continuous work builds serious core strength and grip endurance. And here’s the best part – in just 3-4 minutes, you’ll complete 36 squats that build muscle and improve mobility.

Pro tip: Start with a lighter weight than you think you need. You can always go heavier next time.

Kettlebell Upper Body Complex: The Johnny Bravo Workout

Ready to build a cartoon-worthy upper body? Meet the Johnny Bravo Complex – a workout that builds the kind of strength and muscle that would make our favorite animated strongman proud. Don’t let the simple moves fool you, though – this one starts easy but gets spicy fast.

You’ll need: One or two kettlebells (start light – trust me on this one)

Here are two ways to tackle it:

Option 1: Keep It Simple (Recommended for Beginners)

  • 4-6 Bent Over Row (pull weights to ribs)
  • 4-6 Push-ups (finally put those weights down!)
  • Rest 90-120 seconds
  • Repeat 2-4 rounds

Option 2: The Pyramid Challenge (For When You’re Ready to Level Up)

  • Same exercises, but with a twist:
    • Round 1: 6 reps of each
    • Round 2: 5 reps of each
    • Round 3: 4 reps of each
    • Round 4: 3 reps of each
    • Round 5: 2 reps of each
    • Final round: 1 rep of each
    • Rest 60-75 seconds between rounds
    • Pro tip: Try using slightly heavier weights each round as the reps decrease

Want to Create Your Own Complex?

Once you’ve mastered the complexes in this article, check out our complete guide to building your own.

Bonus: The “Netflix Can Wait” Barbell Recovery Circuit

While complete rest works for some people, most of us feel better when we keep moving – just at a lower intensity. Think of it as a movement snack rather than a full workout meal.

Two Ways to Recover Like a Pro.

Option 1: The Mobility Circuit

Spend 15-20 minutes flowing through 3-5 of these movements. Mix and match based on what your body needs:

  • Full-Body Flows:
    • Leg Swings
    • Arm Circles
    • Hip Openers
    • Chest Stretch
  • Lower-Body Flows:
    • Leg Swings
    • Calf Raises
    • Hip Openers
    • Glute Bridges

Option 2: The “Barbell Recovery” Circuit

Not everyone loves mobility work, so here’s a gentle circuit using just an unloaded barbell – or even a wooden dowel if the bar feels too heavy:

  • Do each movement for 1 minute:
    • Reverse Lunges (think smooth, not speedy)
    • Overhead Press (swap for pushups if your shoulders prefer)
    • RDL to Bent Over Row
    • Front Squat (use a cross grip or zombie grip if needed)
    • Rest 2 minutes
    • Repeat 2-4 rounds total

Each movement should be done at an easy pace. Keep the intensity low. You should be able to maintain a conversation during the entire workout.

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