The most efficient workouts will burn fat while building muscle — and that’s why these types of exercises are so sought after. 

If you have any body composition goals, it’s likely that you are looking at these two metrics to measure your progress. Even if you know not all workouts are built the same, it can be difficult to determine what workout will be best for you. Many individuals falsely believe that doing a lot of cardio will trim them down and that’s all they need. However, strength training and high intensity exercises are actually the most effective at burning fat while building muscle. 

The best kind of exercises to gain muscle and lose fat are the ones that involve many parts of your body in the action. The more joints you use for the action, the better. Dynamic exercises like these catalyze the different muscles in your body to work together, using more energy and strength in the process to achieve your dual goal of building muscle and burning fat.

Build Muscle & Burn Fat With These Exercises 

The following exercises will maximize your muscle-building and fat-burning potential. We suggest creating a rotation of 4-5 exercises for at least a thirty minute workout circuit. Always remember to maintain correct form and warm-up, stretch, and cool-down to prevent injuries.

Running Intervals 

Running intervals is a great way to burn fat in your body, build muscles, and improve your cardiovascular health. We love running intervals because you can maximize your workout in a short period of time. 

A simple 30-minute running interval workout might look like this: 

5 minutes: Jogging warm-up 

20 minutes: 1 minute sprint, 1 minute easy jog or brisk walk recovery (repeat 10 times) 

5 minutes: Jogging cool down 

This will get your heart rate pumping and your body building a better cardiovascular capacity. Running burns a lot of calories and continues to burn after you finish running. 

Burpees 

Burpees are often a dreaded workout because they are so difficult — but that means they are essential for this list. Burpees really use every part of your body to create explosive, impactful movements. 

To do a burpee, start in a standing position with your feet hip-width apart. Jump up, raising your arms into the air. When you land, go into a squat. Then, lean forward, putting your hands on the ground and “jumping” your feet back so you are in a plank position. From here, do a push-up before jumping your feet forward and launching into the air. That is one rep. 

Repeat this for three sets of ten. You will get tired when doing these, but it’s important to work through the discomfort to see the maximum benefit. 

Time-Based Circuit Training 

In time-based circuit training, you rotate through a series of exercises and complete as many reps as you can in a set amount of time. 

For a basic circuit workout, choose 8 different exercises (options listed below) and break them up into two groups, so Group A and Group B each have four exercises. 

Your workout will look like this: 

Group A (6 minutes)

90 seconds: Exercise 1

90 seconds: Exercise 2

90 seconds: Exercise 3

90 seconds: Exercise 4 

Rest (1 minute) 

Group B (6 minutes)

90 seconds: Exercise 5

90 seconds: Exercise 6

90 seconds: Exercise 7

90 seconds: Exercise 8 

Rest (1 minute) 

Repeat this once for a 28-minute total workout. 

Many people who do circuit training like to complete a circuit three days a week with one day for lower body, one day for upper body, and one day for abs and full-body workouts. 

You will definitely feel tired after completing a circuit. This is completely normal! To maximize muscle-building and fat-burning potential, you will need to work through this to keep burning calories and helping your muscles grow. 

We’ve included some example exercises below, but you can choose workouts that fit you and your goals best. 

Lower body: squats, kettlebell swings, Romanian deadlifts, walking lunges, side lunges, clam shells, hip abduction lifts, glute bridges 

Upper body: push ups, bicep curls, overhead tricep extension, tricep kickbacks, bent over row, bent over fly, bodyweight pulldown, overhead shoulder press

Abs/full body: dead bugs, planks, side planks, mountain climbers, jump rope, leg raises, v-sit,  crunches 

Optimize Nutrition to Maximize Benefits 

In tandem with your workout plan built with our favorite exercises, optimizing your nutrition plan can also help you make strides in your ability to burn fat and gain muscle. With body recomposition, nutrition isn’t simply calories-in/calories-out. Instead, you will want to pay attention to your macros to really make the most out of your diet. 

Since so many of the exercises we recommended are strength exercises, dialing in your protein intake can benefit you long term.

Creating the Perfect Workout Plan For You

To build the best workout plan, you first need to determine your primary goal. When wanting to build muscle and lose fat, it’s important to have something to work toward, whether that’s reducing body fat or improving the measurements of a certain area of your body. Knowing this will also help guide you on which exercises to choose. Many people who pursue sculpting and body recomposition in this way have a body fat percentage goal that guides them in making their fitness plan. 

For your fat-burning, muscle-building exercise plan to work, consistency is key. Completing your exercise routine once per week isn’t going to be enough to make a major difference in your body composition. Putting a workout session on your calendar for at least 30 minutes four days per week will help you see results. 

Track Your Progress 

Keeping track of your progress is one of the best things you can do to ensure you keep pursuing your goals. Using a tool that makes tracking and goal-setting easy, like ZOZOFIT, streamlines this process allowing you to focus on your fitness and see the results you desire. With the ZOZOFIT app, you can scan your body in less than two minutes, track changes to your shape over time, monitor your body fat percentage, set goals, and more!