· Introduction ·
When it comes to burning fat and building muscle, certain exercises are more effective than others.
I’m not talking off full routings, or generalizing things like saying running or kickboxing, if you would like to see a post like that you can check more info here.
We want to talk about specific exercise and explaining why these are the most helpful for burning fat and a great alternative to do when you don’t have the time, you are looking to put more in your routine or your are traveling.
Here are the top 5 most effective exercises for burning fat and building muscle:
· The Routine ·
First, let’s talk about routines. If you are doing it with weights, the best approach to build muscle and burning fat is the pyramid also called drop sets. To make this type of workout easier and more affordable outside of a gym, we recommend looking into adjustable weights like Bowflex SelectTech or the cheaper options on Amazon that are less quality but do the same job. This will greatly reduce your investment when you start to progress.
Make 3 sets, increasing weight each time but lowering the repetitions. Start with 15 then 12 and finish with 8 repetitions with more weigh on each one (your last repetition of the last round should feel extremely hard, if not, increase the weight next time)
If you are doing it with body weight, here the best thing to do is being consistent with les repetitions per round but doing 4 rounds. We recommend 10 reps per round and if you want you can increase to 12, but it’s better to keep them in 10 and increase one more round at the end. Remember we want to exhaust the muscle. With too many repetitions on each round you will see that overall you will be able to do less total reps.
Here we leave you a small pop up with some options that can improve the results of your exercises
· Squats ·
Squats are a compound exercise that works multiple muscle groups, including the legs, glutes, and core. By using proper form and increasing the weight you lift over time, you can effectively burn fat and build muscle.
Another thing is that to do weight squats you can use any type of weight you have, from dumbbells, a bar, a plate or a kettlebell. All of them will serve you.
Also there are some variations to focus different muscles as you can see in the images down. 
Squats work the largest muscles in your body which is why you feel so exhausted but at the same time it is the best option for burning fat because the body needs much more energy to work this group.
· Deadlifts ·
Like squats, deadlifts are a compound exercise that works multiple muscle groups. They are particularly effective for building muscle in the legs, back, and core.
If doing it with only body weight, try to make them with one leg raise like in the image using the routine mention before.
· Bench press & Push-ups·
The bench press is a classic exercise for building muscle in the chest, triceps, and shoulders. By using proper form and gradually increasing the weight you lift, you can effectively build muscle and burn fat.
In case you don’t have weight try to do this routine.
The 3 minute routine:
- 3 rounds of 1 minute each with 30 seconds in between.
- You will do three kind of push-ups moving between each one without leaving the plank form.
- Do one tricep push-up, move your hands without dropping your knees to a regular push-up and then move your hands to a wide push-up, go back to the regular and back to the tricep ones.
- Keep moving opening and closing your arms for 1 minute 3 times with 30 seconds break in between.
- As you progress do not increase the time of each round. It is better that you add a full round of 1 more minute each time and do as many as you can without stopping. It doesn’t matter how slow or fast they are, the important thing is that you maintain constant movement.
· Pull-ups ·
Pull-ups are a great exercise for building muscle in the back, biceps, and forearms. They can be challenging, but by using assisted pull-up machines or incorporating negative reps (lowering yourself slowly after pulling up), you can gradually build strength and burn fat.
The only alternative will be to do different kinds of superman’s.
Here are the two options:
Superman Planks and Supermans on the Floor.
Repeat the same 3 minute routine we share on the push-ups sections.
· Burpees ·
Burpees are a high-intensity exercise that can effectively burn fat and build muscle. They work multiple muscle groups, including the legs, chest, and core, and can be modified to increase or decrease intensity.
From the normal burpees you can add a push-up and even a squat jump at the end. It is the complete exercise by excellence.
· Conclusion ·
Burning fat is not as complicated as we thing. Just try to include one or all these exercise into your routine and you will see results in no time.
These are the top 5 most effective exercises for burning fat and building muscle. Remember to use proper form, progressively increase the weight you lift, and listen to your body to avoid injury.
It is always good to have the right equipment. As you could see, you can do these exercises using large devices such as benches, bars, dumbbells and more or you can do it without any equipment at hand, do not necessarily look at the cost or the attractiveness of any equipment, it is always more important to look at that meets our needs.
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