If you are trying to lose body fat but only have a few hours each week to train, spending most of that time running may not be the most efficient approach. BUILTSIMPLE argues that the better option is to choose workouts that improve fitness while also helping you maintain muscle.
In a recent YouTube video, the channel explains why circuit-based calisthenics can combine strength and cardiovascular training in shorter sessions, making them particularly useful for busy men.
Fat Loss Starts With Nutrition
The video begins by challenging the idea that cardio should be the main tool for losing body fat. Running can burn calories, but the amount burned during a single session is relatively small compared with total daily food intake.
The bigger concern is what happens to muscle during a calorie deficit. Without resistance training, losing weight can also mean losing muscle, potentially leaving someone smaller without achieving the leaner physique they wanted.
“Your training is there to build muscle, to keep the muscle, to build a more capable body, to get you fit, not to burn calories,” BUILTSIMPLE explains.
The video therefore recommends focusing on mostly unprocessed foods while using training to maintain and improve physical capacity.
Circuit Training Does Two Jobs
With only three hours available each week, BUILTSIMPLE suggests making each workout serve more than one purpose.
Circuit training is presented as a simple solution. Pick three or four exercises, perform them with minimal rest, and repeat for a set number of rounds or within a fixed time.
A sample workout could include push-ups, pull-ups and burpees. You could perform the exercises for multiple rounds or turn them into a 20-minute AMRAP, recording the number of rounds completed and trying to improve that number over time.
The advantage is that the heart rate remains elevated while the muscles are still working. This allows the session to provide both cardiovascular and resistance-training benefits.
A Simple Three-Day Training Week
For someone carrying extra weight and limited to three one-hour sessions per week, BUILTSIMPLE recommends two circuit workouts lasting around 20 to 40 minutes, alongside one traditional strength session focused on sets, reps and controlled volume.
If additional time is available, running or cycling can be added.
The creator also points out that running still has a place. For him, it can provide time outdoors without distractions and support his mental wellbeing. The point is not that running is bad, but that it does not need to be the foundation of a fat-loss plan.
The Takeaway
BUILTSIMPLE’s approach is straightforward: when training time is limited, prioritize exercises that provide more than one benefit. Circuit-based calisthenics can raise fitness levels while giving the muscles a reason to stay, helping make a short weekly schedule more productive.
For busy men, the goal is not to train more. It is to make the available training time count.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
