Losing unwanted body fatandsculpting lean muscleare two of America’s most common fitness goals.
That’s whereETNTcomes in.
We have five of the best expert-backed workouts to melt fat and build muscle.
Photo: Shutterstock. Design: Eat This, Not That!
Researchshows that incorporating effective fat-burning, muscle-building workouts into your routine can significantly boost your metabolism.
Plus,building muscleimproves your overall strength and endurance, making daily activities easier and enhancing athletic performance.
Beyond its physical benefits, regular exercise is crucial to mental health.
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Exercise releases endorphins, the body’s natural mood elevators, which help you feel more positive and motivated.
Workout #1: Lower Body
1.
“Turn your feet out to whatever degree is comfortable.
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Brace your core and ‘clamp’ your ribcage down to set your spine in a neutral position.
Feel your balance across your entire foot.
Complete three sets of 15 reps with one minute of rest between sets.
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Romanian Deadlift
Place your feet under your hips.
Hold a barbell using a narrow overhand grip, hands positioned just outside thigh-width.
Aim for three sets of 15 reps, resting for one minute between sets.
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Kettlebell Swing
Begin the kettlebell swing with the weight between your feet.
Plant your feet shoulder-distance apart and turn them out just a bit.
Keep your arms relaxed and fall into a hinged position as the weight swings back between your legs.
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Catch the rhythm and perform multiple repetitions back-to-back without letting the weight touch the ground.”
Perform 100 kettlebell swings in as few sets as possible.
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Workout #2: Upper Body
1.
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Dumbbell Bench Press
Workout #2 starts off with the dumbbell bench press.
“Sit on the edge of a weight bench with dumbbells resting on your kneecaps.
“From here, lower the dumbbells down and out to the side until your upper arms are parallel.
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Push the weights up and inward to the starting position with your chest and triceps.”
Do three sets of 15 reps with one minute of rest between sets.
“From here, brace your core hard and row one dumbbell into your abdomen.
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Aim for three sets of 20 reps, resting for 60 to 90 seconds between sets.
Dumbbell Lateral Raise
Stand tall with a dumbbell in each hand and your arms by your sides.
Perform three sets of 25 reps with 60 to 90 seconds of rest between sets.
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“Grab the handle and take a full kneeling position in front of the cable machine.
Hold the handle in front of your face with relaxed arms.
Complete four sets of 15 reps with one minute of rest between sets.
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Hanging Leg Raise
Use an overhand grip to hang onto a pull-up bar.
Feel free to use lifting straps to keep your grip secure.
Do three sets of 20 reps, resting for 60 to 90 seconds between sets.
“Ensure that your body is rigid and that you form a straight line from head to toe.
Contract your abs and hold this position for as long as possible.”
Complete three rounds of holding a plank for as long as possible.
Rest for 60 to 90 seconds between rounds.
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Workout #4: Full Body
1.
Dumbbell Thruster
Hold a dumbbell in each hand in front of you.
Bend both arms to 90 degrees so your forearms are perpendicular to the floor.
“Hold your upper body static and slowly sit down into a deep squat.
Push up out of the squat,” instructs Dickson.
Press the weights above your head and lock your elbows.”
Perform four sets of 10 reps with one minute of rest between sets.
“Stand back up, thrusting your hips forward and squeezing your glutes.
Aim for four sets of 10 reps and rest for one minute between sets.
Stand with a kettlebell placed between your feet, and assume a shoulder-width stance.
Turn your feet out just a bit.
Keep your arms relaxed and fall into a hinged position as the weight swings back between your legs.
Catch the rhythm and perform multiple repetitions back-to-back without letting the weight touch the ground.”
Complete two sets of 25 reps, resting for 90 seconds between sets.
Perform three sets of 12 reps, resting for one minute between sets.
Bend your knees to plant your feet firmly on the ground and brace your abs.
Aim for three sets of 15 reps with one minute of rest between sets.
Do three sets of 20 reps with 60 to 90 seconds of rest between sets.
Complete three sets of 20 reps. Rest for 60 to 90 seconds between sets.
