The 16 Best Workouts To Burn Fat And Build Muscle

You can go to a gym and ask for best exercises and moves that you can practice out and help you burn our excess fat and loose muscles.

They will just show you an open place and tell you to start doing some exercises that will leave you totally exhausted and panting on the floor in a situation which you can’t go on with the exercise again.

These exercises are called the burpees, which involves moves such as hip-hinge, plank, pushup, squat, and jump.

As you see it involves up and down movements that will consume a lot of energy and needs dedication for you to master them and be able to them all freely and softly without panting a lot.

These exercises not only make you tired but also they help you to lose fat on your body and in turn are replaced by muscles other natural exercises that will enable you to lose weight you can find them by clicking here.

During these exercises, your body consumes a lot of energy that will make your respiratory tissues require extra substrates to burn in order to produce the energy required by the muscles.

The available raw material will be the stored fat in your body.

They will be broken down to produce energy and remember this exercise is gradual thus it will take quite long time for the effect to be realized and that is why we encourage you to do this exercises daily or frequently for best results.

The fat that is burned is in turn replaced by the muscles that will be stronger.

These burpees are very important when it comes to losing fat and muscle building.

To master these moves you have to know how they are done, you need to know their procedure and how they are done correctly.

So today I have gone into details and come up with 16 best workout moves that will help you burn fat and build muscles, they are proved to be workable and with high positive results. They include:

Barbell Man Maker Exercise.

Barbell Man Maker ExerciseThis is a burpee movement because it also involves the up and down movement but it is an advanced movement that is not just a walk in the park.

This is advanced because it involves carrying of a weight.

You start this move by placing your chest on a two-wheeled weight and do a press up while holding the axle of the wheel once then stand up carrying the weight with and lift it up until your hands are straight upwards in the air.

Then return it to the original position and repeat the procedure 10 times, take a break while jogging around to get enough breathe before you come and repeat it again until it is 3 sets.

Jumping Rope Exercises.

One might see jumping ropes as children games on the street and for boxers who want to perfect their speed.

It is also suitable for you as it makes your muscles relax and be able to perform other moves easily, as it increases the flexibility of your body.

You need to wear proper dressing and if you are a lady a skirt is not recommended.

You stand in an open ground with the rope held with both your hands.

Make sure it is touching the ground but not too long and it should be at your back.

Be attentive to it move it slowly to the front via your head and be prepared to jump when it reaches your legs.

Repeat until you gain a swift movement that has no interruptions. It can be advanced by increasing the speed of the rope.

Med Ball Workout Routines.

This is one of the best exercises because it not only helps you to burn fat and build muscles but also relieves you from the stress and other forms of boredom you might have had during the day.

Because it requires concentration also for you to be successful in it.

You hold the ball in your hand and move it up over your head until you are on toes.

And then with all your body that is the core, hips, and arms slam it down on the floor with a lot of energy.

After you have slammed it down be careful as you will be needed to catch the ball against your chest as it bounces back.

At first, you will be having problems with the procedure but once you have done it severally you will be swift with it and you will be enjoying it. Keep repeating the procedure until you are tired.

Goblet Squats Workout Exercise.

This method was invented by an American gym coach who intended to help people with exercising their tummy muscles and to burn excess fat.

You have to stand straight upwards with your legs spread a little more than the length between your shoulders and place your hands on your chest.

When you have a dumbbell you have to hold it vertically between your hands and if it is a kettlebell just hold it by its hands/horns.

Slowly start squatting and ensure your hands go in between your knees and go as low as possible then slowly go back to the original posture. Repeat it 20 times in three different sets.

Barbell Or Dumb Bell Muscle Snatch.

Dumb Bell Muscle SnatchThis is the method that is used by Olympics commonly to improve the metabolic process of the muscles on their backsides.

It is done by lifting a weight of barbell or the dumbbell; you stand firmly with your legs well spread to make sure you have enough support during lifting.

The weight should be in front of you and you have to start by pulling it from the ground and place it on your knees and the next thing is you bend a little and gain more energy and immediately lift it to the chest and finish the last step by lifting it above your head.

Then slowly return it onto the original location and repeat it 5 times in four different sets.

This move is no joke but it massively helps in the burning of fat and building of muscles, you can start by lifting smaller weights before you move to larger weights.

Dumbbell Skier Swing Or Alternating Kettle Swing.

In the dumbbell skier swing, you have to stand in an upright position with your legs put together to avoid hitting yourself during the swing.

Hold the dumbbells of relevant weight in your hands and slightly bend forward so that to minimize the movement of your legs and maximize the movement of the hips and the entire torso.

As you move the weights in front make sure your hips go back furthest.

In alternating kettle swing, position yourself similar as in dumbbell and hold the kettle weight in your hands but this time your hands will be moving in opposite direction that is when one hand is forward the other one is at the back.

Dumbbell Farmers Walk.

When others here walking is also an exercise that will help you burn fat and build muscles they will laugh but for real this walk is a superb exercise that yields positive results.

This is not that ordinary exercise but ad advanced one. You walk but you add dumbbell weights to your hands that are almost half of your weight. Then start walking for some distances slowly.

You should carry enough weight that will make you feel them.

You can also read benefits of drinking water as soon as you wake up in the morning.

Box Squat Jump Exercise.

This is a move that is meant to make you stretch your tummy and thigh muscles by limiting the moving space of your legs.

You should have two boxes one of shorter height while the other slightly taller.

The space between the boxes should be smaller and limited only for your legs.

You stand in the middle of the boxes facing the taller one.

Slowly squat and sit on the small box and jump immediately on top of the tall box and then return to the original posture and repeat the movement severally.

Step Up Jump Workout Exercise.

In this workout, you have to find the place that is raised maybe a bench or those gym tables that one lies on when carrying the weights.

It should be of a certain height such that when you place one of your legs on it, your knees are in line with the hips.

So you place one of your legs on top of it and when you jump up to bring the leg that was on top-down and exchange it with the other leg.

Repeat it 30 times in three different sets.

Battle Ropes Exercise.

In this, you are given two ropes held in both hands to battle with while either you are sitting or standing to make them produce a different pattern of waves.

You can start by making them produce similar waves; produce alternating waves; produce inner and outer waves; seated hip toast which is commonly known as the Russian twist or the counterclockwise movements.

I have just mentioned a few patterns which you can battle with the ropes to produce but there are many patterns including your creativity.

Bear Crawls Workout Exercise.

This method is similar to that young child who is about to walk that is he/she moves with hands and legs but without the knees touching down.
You have clear the floor and have an enough or go to an open ground such as the field and set yourself as if you want to do press ups that are supporting yourself on the ground with your legs and hands.

Start moving around on fours around and move several meters before you rest then continue again.

Walking Lunges Exercise.

I this exercise it also involves walking but in an advanced way.

You start by standing upright with your hands akimbo or touching your waist with both hands.

You move one leg forward by making a big stride and the remaining leg you bend its knees until it touches the floor slowly and lift it up and move it in front of the other leg and repeat the same procedure.

Box Thruster Exercise.

An exercise that will make physically fit such that when you go to the place where you are told sit and stand every time you won’t care.

In this, you place a box down on the floor in which you will be sitting during the exercise.

Stand in front of the box facing away from it with the dumbbell weights in both your hands or other relevant weights and place them on your shoulder and sit.

You stand to lift them up and return them and then sit.

Repeat 30 times in three different sets.

Trx Row Machine Workout Exercise.

A machine that has long two belts attached on it which you hold.

To do this exercise you must have nonslippery shoes to prevent you from falling and injuring yourself.

You hold those to ropes in your hands and leans back without bending your body and support yourself with the ropes.

Then return to an upright position by folding your arms, repeat it many times as possible.

Blust Off Push Up Exercise.

This is just like the normal push up exercise but it is a little different because it involves a total movement of the body.

That is after the push up you have to bring your body back till your hips are up to your toes and then you repeat the push up procedure.

Skater Jump Exercise.

This is the simplest move that involves total body movement.

You jump up sideways left and right alternating the legs that are used to step down.

In this move, you should not allow your legs to meet down at the same time.

When you move to the right your left leg should be suspended and vise versa.

Conclusion

In conclusion, these are some of the most successful methods ever known in the process of losing fat and muscle building.

In order to do your exercises successfully make sure you dress accordingly and if you are a lady always avoid wearing dresses or skirts during the exercise.

A tight trouser or a short is more preferred with a fitting top or vest for men.

These exercise at the beginning they might seem demanding but with time you will be comfortable in doing them because as you practice your fitness increases thus the ease in doing them.

There are other methods to lose especially belly fat that is not mentioned here but you can find them here at best abs exercise to lose belly fat.

Never give up in doing these physical exercises because persistence will always give positive results.

If the article has benefited you don’t forget to leave a comment below and share with your family and friends so that they can too benefit.

 

11 Comments

  1. This is great advice for anyone.  I am a diabetic and I am over weight so I am always looking for good exercises to help me with weight loss.  At age 51 it is getting harder and harder on a daily basis to make the fat come off.  I will absolutely be trying a few of these to see if they work for me.  Im not scared of hard work for something that is going to work.  Thank you for all the great advice.

    1. That is good for you really, because, fat man or woman is more essential those 16 workouts, I think this practices are more useful such person like fat person. Actually, I also practice not only same time, but different time in the day. Anyone like to maintain their body with strength and powerful,  those 16 workouts are more helpful. And thank so much for you comments

  2. James Underwood Reply
    October 26, 2018

    I’ve been looking to give my workout a much needed boost. Currently I have just been using the treadmill.  I can’t wait to get in the gym and try some of these. 

    I notice you don’t really break these up into any specific body part, do you think they should be done in this order?

    Do you think I should do these all at once or split them up into different days?

    1. Thanks for your interesting, I think this will more supportive information for all. According to your question, I don’t think so, these exercise order only follow to burn fat, I think anyone can make them comfortable order that is good. The best thing is, can anyone follow these 16 workouts, that is important. There is no time to do all the 16 workouts at once. I again suggest anyone can do their comfortable way to practice 16 workouts. Anyway, I like to suggest, if you have any suggestions, discussion, feel free to tell me with a single comments

  3. Awesome list of ways to lose fat and build muscle.  I alway love learning new and effective ways to get results at lot faster.  I’ve been going to the gym, but doing the same routine can get mundane and your muscles aren’t challenged.  I really love everything kettle ball exercise there is. I find that really kicks my butt.  I haven’t done my workout videos for kettlewox in a while and this was a good reminder that I need to get back to it to achieve faster results.  Thanks again!

    1. Those really nice workouts for all, if you get fast results with building muscles for anyone. Thanks for your comments and I like to mention you if you have anything to suggest, discuss regarding this article, feel free to contact me using single comments

  4. Great article Saman! I must say that this exercises are a real fat burners. Many years ago I needed to lose 10 pounds and many friends recommended rope jumping. I would recommend it as primary weapon against fat cells. One more thing that is important is nutrition. Without proper diet all of this exercises are useless.

    1. Of course, these are more effective ways to fat burn and build muscles for men and women too. This is rather hard but more effective way. thanks for your comments and if you have anything to discuss, suggest, feel free to leave comments.

  5. Having been a personal trainer in the past, I can concur that the 16 workouts you have listed below will definitely help a person make gains. 

    I have always enjoyed working out, but due to cancer was unable to. But now that I’m better, I can’t wait to get started. Like everything else unless practiced, you can easily lose the fluidity of getting back into it.

    The exercises you have listed below are something I will focus on to get into the groove or working out. I have to say my favorite is the ropes, do they every workout the arms. I used stand on the a bench and making those waves fly. 

    Now I can’t even grip the ropes. Going to get back out there to start again. Thanks for the motivation. Exactly what I needed to read today.

    1. Really, this will more help for not only for man but also women. If anyone like makes the shape and with a fit body, you can use such 16 best workouts. thanks a lot for your comment and if you have any suggestion and comment, feel free to leave me

  6. To burn fat and build muscle your body must work like a furnace.  Just keep burning fuel and fat to keep the furnace lit.  It takes a lot of work and dedication to work this hard.

    Anyone can do what they put thier mind to and if you have a strong mind it will help you to create a strong body.  You have to remember that you can’t give up and it has to be consistant, because it does not work if you do it once and expect results.

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