5 Time-Saving Circuits for Building Muscle and Burning Fat

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. A goblet squat: hold your kettlebell at your chest and squat down
2. A 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) Do this circuit with perfect form:

• 6 Alternating Push Presses each arm (like a shoulder press, but use your legs for a boost)
• Carry the bells in the rack position at chest height for 20-40 yards (about 20-40 steps)
• 6 Bent-Over Rows each arm 
• Farmer’s Walk for 20-40 yards (carry weights at your sides, stand tall)
• Rest 90-120 seconds
• Repeat 3-5 times total

Option #2: The Countdown Challenge (For When You’re Ready to Level Up) Same exercises, but with a twist:

• Start with 6 reps of everything
• Next round do 5 reps
• Keep dropping one rep each round until you finish with 1
• Keep your carries the same distance throughout
• No rest between rep schemes (this is where things get spicy)

Pro Tips:

• Focus on form over speed
• Start with Option #1 until it feels comfortable
• If using two kettlebells, start with the same weight
• It’s okay to put the weight down if your form starts to slip

Dumbbell Full Body Complex: The 7-7-7-7-7 Workout

Looking for a full-body challenge that hits everything in just 15 minutes? This is it. We call it the 7-7-7-7-7 complex because, well, you’ll be doing 7 reps of everything. Groundbreaking I know. 

What You’ll Need:

• One pair of dumbbells (Start lighter than you think – these reps add up fast!)

The Workout: Perform 7 reps of each movement without putting the weights down:

1. Hang Clean and Press (pick weights up from floor to shoulders, then press overhead)
2. Front Squat (weights at shoulders, perform a squat)
3. Romanian Deadlift (slight knee bend, hinge at hips)
4. Bent Over Row (bend forward, straight back, row weights to ribs)
5. Single Leg Deadlift (7 reps each side)

The Challenge: Complete as many full rounds as possible in 15 minutes. If you need to put the weights down, that’s fine, but the clock keeps running. 

Advanced Move: Ain for 2-3 rounds your first time. Once you can complete 4+ rounds with perfect form, try increasing the weight or decreasing your rest time.

Remember: Quality reps beat quick-but-sloppy reps every time. Your goal is to move well first, then move often.

Dumbbell Strength Complex: The Gorilla Workout

Unlike traditional complexes that prioritize conditioning, the Gorilla is built for pure gains. 

By balancing heavier loads with strategic rep schemes and minimal rest, you create the perfect storm of mechanical tension, rep volume, and work density. Translation? You’re getting stronger and building muscle in record time.

Option #1: The Strength Builder (Perfect for Beginners) Perform these moves without putting the weights down:

• 4-6 Bicep Curls (think smooth, controlled curls)
• 4-6 High Pulls (pull weights up to your chin, elbows high)
• 4-6 Military Press (press weights overhead)
• 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

Choosing Your Weight: Pick a weight you could lift 10-12 times for each movement if you were doing it fresh. For most beginners, this means starting lighter than you think – remember, you’re doing all these moves back-to-back. 

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:

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. 

B.J. holds a B.S. in Health and Human Performance and multiple certifications, including Precision Nutrition Level 1 and BioForce Certified Conditioning Coach. Over his 14-year coaching career, he’s been fortunate enough to coach a wide range of clients. From online clients looking to get in great shape to CEO Nate Checketts (Rhone) and CEO Marcelo Claure (Softbank), and professional skateboarder Sean Malto. Before beginning his training career, he was a sports science lab research assistant.