This study aimed to compare the effects of ten weeks of circuit training or walking in obese or overweight women, on their body composition and physical conditioning. The volunteers were divided into two groups, one circuit group and the other walking, and the inclusion criteria were age between 30 and 40 years old, and BMI between 30 and 40. The training lasted one hour a day, three times a week, and the diet was low in calories. Physical tests of muscle endurance, flexibility, Vo2 max, strength tests, anthropometric measurements, skinfolds, weight, and height were also applied. The comparison of the pre and post-intervention test results showed a significant reduction in weight, body fat percentage, and maintenance of lean body mass in both groups. The circuit had improved its results in three of the six tests and the walk had also improved in three. The body composition was similar in both groups, but the circuit group showed a better physical performance, reducing the risk factor for arteriocoronary diseases associated with low physical fitness.