Combining effective muscle building exercises with fat burning routines is a game changer for my clients hoping to achieve a sculpted and lean physique. While there are dozens of effective workouts for this purpose, the power exercises below not only promote muscle growth, but also burn unwanted fat, providing a comprehensive approach to achieving your fitness goals. I have 10 of the best exercises to build muscle and burn fat for you to add to your routine, so listen up.
It is important to combine these exercises with a diet rich in proteins, a caloric deficit and regular cardiovascular exercise to achieve body composition. Incorporating these exercises into your fitness routine can provide a well-rounded approach to building muscle and melting fat. Remember to consult with a fitness professional or health care provider before starting a new exercise program, especially if you have any existing health problems.
Read on for the 10 best exercises to build muscle and melt fat. And when you’re done, find out why people swear by the 30/30/30 Weight Loss Plan: “Completely changed my body.”
Deadlifts
First on this list of exercises to build muscle and burn fat is the deadlift. Deadlifts are a compound exercise that engages several muscle groups simultaneously, making them essential for anyone aiming to build strength and burn fat. Targeting the back, glutes, hamstrings, and core, deadlifts promote overall muscle development and stimulate the metabolism.
Stand with your feet hip-width apart, toes pointing forward. Bend at the hips and knees, keeping your back straight, and grab the barbell with your hands shoulder-width apart. Raise the barbell by extending your hips and knees simultaneously, maintaining a neutral spine. Lower the barbell back to the ground with controlled movements, keeping it close to your body. Complete three sets of 15 reps.
Squats
Squats are a fundamental exercise for building lower body strength and burning calories. They engage the quadriceps, hamstrings, glutes, and core, promoting muscle growth and enhancing overall fat loss.
Stand with your feet shoulder width apart. Lower your body by bending at the hips and knees, keeping your back straight. Lower yourself until your thighs are parallel to the ground or as far as your flexibility allows. Push through your heels to return to the starting position. Complete three sets of 15 reps.
Bench press
The bench press is a classic upper body exercise that targets the chest, shoulders and triceps. It’s an effective way to build lean muscle mass and boost your metabolism.
Lie on a flat bench with a barbell at eye level. Grip the barbell slightly wider than shoulder-width apart. Lower the barbell to your chest in a controlled manner. Push the barbell back to the starting position, extending your arms. Complete three sets of 15 reps.
Pull-ups
Pull-ups are a bodyweight exercise that strengthens the back, biceps and core. They also raise the heart rate, helping to burn fat.
Stand on a pull-up bar with palms facing each other and hands shoulder-width apart. Pull your body until your chin is above the bar. Lower your body back with control. Complete three sets of 15 reps.
High Intensity Interval Training (HIIT)
Although not a single exercise, HIIT is a powerful method of training that alternates between short bouts of intense activity and periods of rest. Effectively burns fat and promotes muscle endurance.
Choose a cardio exercise (for example, running, cycling). Sprint at maximum effort for 20 to 30 seconds. Rest for 10 to 15 seconds. Repeat for 15 to 20 minutes.
Boards
The plank is a core strengthening exercise that engages several muscle groups, including the abs, obliques and shoulders. It promotes stability and helps with overall fat loss.
Start in a pushup position, then lower yourself onto your forearms. Keep your body in a straight line from head to heels. Hold the position for 30 seconds to a minute. Complete three sets.
Lungs
Lunges target the quadriceps, hamstrings and glutes, making them excellent for lower body development. They also increase heart rate, supporting fat burning efforts.
Stand with your feet together, and step forward with your right foot. Lower your body until both knees are bent at a 90-degree angle. Push off your right foot to return to the starting position. Repeat on the other leg. Complete three sets of 15 reps on each side.
Kettlebell swings
Kettlebell swings are a dynamic full body exercise that engages the hips, glutes, hamstrings and core. They raise the heart rate and contribute to muscle building and fat loss.
Stand with your feet shoulder-width apart, holding a kettlebell with both hands. Hinge at your hips, and swing the kettlebell between your legs. Push your hips forward, swinging the kettlebell to chest level. Control the swing, and repeat. Complete three sets of 15 reps.
Russian twists
Russian twists target the oblique and core muscles, enhancing abdominal definition. While they do not burn a large number of calories individually, they contribute to overall fat loss when combined with a comprehensive training routine.
Sit on the floor with your knees bent, and lean back slightly. Hold a weight or medicine ball with both hands. Twist your torso to the right, then to the left, touching the ground next to you with the weight. Complete three sets of 15 reps.
Burpees
Burpees are a full-body, high-intensity exercise that combines strength training and cardio. They engage several muscle groups, including the chest, arms, legs and core, and also promote fat burning.
Start in a standing position, then squat down and place your hands on the floor. Jump your feet into a plank position. Perform a pushup, then jump your feet toward your hands. Jump explosively into the air, reaching your arms overhead. Complete three sets of 15 reps.
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