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 exercises for this purpose, the exercises below not only promote muscle growth, but also torch unwanted fat, providing a comprehensive approach to achieving your fitness goals. I’ve got the top 10 exercises to build muscle and melt fat to add to your routine, so listen up!
It is important to combine these exercises with a high protein diet, calorie deficit and regular cardiovascular exercise to gain body composition. Incorporating these exercises into your fitness routine can provide a well-rounded approach to building muscle and melting fat. Remember to consult a fitness professional or health care professional before starting a new exercise routine, especially if you have any existing health conditions.
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 complex exercise that engages several muscle groups at the same time, making them indispensable for anyone aiming to strengthen and burn fat. Targeting the back, glutes, hamstrings and core, deadlifts promote overall muscle development and boost 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. Lift the barbell while extending your hips and knees while maintaining a neutral spine. With a controlled movement, lower the barbell back to the ground, keeping it close to your body. Complete three sets of 15 repetitions.
Squats:
Squats are a fundamental exercise for building lower body strength and burning calories. They engage the quads, hamstrings, glutes and core, promoting muscle growth and increasing 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 the heels to return to the starting position. Complete three sets of 15 repetitions.
Bench presses
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 down to your chest in a controlled manner. Push the barbell back to the starting position with your arms extended. Complete three sets of 15 repetitions.
Stretches
Pull-ups are bodyweight exercises that strengthen the back, biceps and core. They also increase the work of the heart, helping to burn fat.
Hang from a pull-up bar with your palms facing out and your hands shoulder-width apart. Pull your body up until your chin is above the bar. Lower your body with control. Complete three sets of 15 repetitions.
High Intensity Interval Training (HIIT)
Although not an exercise, HIIT is a powerful training method that alternates between short bursts of intense activity and periods of rest. It effectively burns fat and promotes muscle endurance.
Choose a cardio exercise (eg jogging, cycling). Sprint at maximum effort for 20 to 30 seconds. Relax 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 aids in overall fat loss.
Start in a push-up position, then lower 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.
Langzer
Lunges target the quads, hamstrings and glutes, making them excellent for lower body development. They also increase heart rate, aiding fat burning efforts.
Stand with your feet together and take a step forward with your right foot. Lower the body until both knees are bent at a 90-degree angle. Push off your right leg 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 promote both muscle building and fat loss.
Stand with your feet shoulder-width apart, hold the kettlebell with both hands. Hang from the hips and swing the kettlebell between your legs. Push your hips forward, bending the kettlebell to chest level. Control the swing and repeat. Complete three sets of 15 repetitions.
Russian twists
Russian twists target the obliques and core muscles, enhancing abdominal definition. While they don’t burn a lot of calories individually, they promote overall fat loss when combined with a comprehensive workout.
Sit on the floor with your knees bent and lean back slightly. Hold a weight or medicine ball with both hands. Bend your body to the right, then to the left, touching the ground next to you with your weight. Complete three sets of 15 repetitions.
Burpees
Burpees are a full-body, high-intensity exercise that combines strength training and cardio. They engage multiple muscle groups, including the chest, arms, legs and core, while promoting fat burning.
Start in a standing position, then squat down and place your hands on the ground. Jump your legs back into a plank position. Do a push-up, then jump your feet to your hands. Explosively jump into the air, reaching your arms overhead. Complete three sets of 15 repetitions.
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