Combining effectivemuscle-building exerciseswith fat-burning routines is a game-changer for my clients hoping to achieve asculpted and lean physique.
Incorporating these exercises into your fitness routine can provide a well-rounded approach to building muscle and melting fat.
Keep reading for the 10 best exercises to build muscle and melt fat.
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Deadlifts
First up on this list of exercises to build muscle and burn fat is the deadlift.
Stand with your feet hip-width apart, toes pointing forward.
Lift the barbell by extending your hips and knees simultaneously, maintaining a neutral spine.
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Lower the barbell back to the ground with controlled movements, keeping it close to your body.
Stand with your feet shoulder-width apart.
Lower your body by bending at the hips and knees, keeping your back straight.
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Lower 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.
It’s an efficient way to build lean muscle mass and boost your metabolism.
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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.
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Push the barbell back to the starting position, extending your arms.
They also elevate the heart rate, aiding in fat burning.
Hang onto a pull-up bar with your palms facing away and hands shoulder-width apart.
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Pull your body upward until your chin is above the bar.
Lower your body back down with control.
It effectively burns fat and promotes muscle endurance.
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Choose a cardio exercise (e.g., running, cycling).
Sprint at maximum effort for 20 to 30 seconds.
Rest for 10 to 15 seconds.
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Repeat for 15 to 20 minutes.
It promotes stability and aids in overall fat loss.
Start in a pushup position, then lower onto your forearms.
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Keep your body in a straight line from head to heels.
Hold the position for 30 seconds to a minute.
Lunges
Lunges target the quadriceps, hamstrings, and glutes, making them excellent for lower-body development.
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They also increase heart rate, supporting fat-burning efforts.
Stand with your feet together, and take a step forward with your right foot.
Lower your body until both knees are bent at a 90-degree angle.
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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.
Hinge at the hips, and swing the kettlebell between your legs.
Thrust your hips forward, swinging the kettlebell to chest level.
Control the swing, and repeat.
Sit on the floor with your knees bent, and lean back slightly.
Hold a weight or medicine ball with both hands.
Start in a standing position, then squat down and place your hands on the ground.
Jump your feet back into a plank position.
Perform a pushup, then jump your feet back towards your hands.
Explosively jump into the air, reaching your arms overhead.
Complete three sets of 15 reps.
