What Are 4 Of The Best Routines To Burn Fat and Build Muscle At The Same Time?

Most people like to train chest and arms, but the larger muscles are the ones that burn the most calories. If your focus is fat loss you should always train legs, back and core. If you have growth in those larger muscles you will continue to burn the most calories during the workout and recovery. I like to include multi-joint movements in all my workouts. If I work my arms then I do a squat at the same time. I also recommend participating in other total body movements like lunges with bicep curls, squat to overhead raise or push ups mixed in with mountain climbers.

When you’re looking to drop pounds, the basic formula is pretty simple: eat less and move more. But there are obviously ways you can optimize this formula.

When it comes to moving, two types of workouts will burn more calories than the ‘traditional’ workout endurance-type workouts — think a marathoner or long-distance swimmer — burn a lot of calories, simply because it takes a lot of energy to work out for 2 hours or so. The other type is a little easier on your schedule: short, high-intensity bouts, which burn calories both during and after, thanks to that metabolism-boosting effect, and are easier on your schedule so consistency is more possible.

Here are 4 routines you can do anytime, anywhere to focus on training these muscles at the intensity level that will burn the most fat efficiently around your schedule. They are designed to get your calorie burn up and your waist size down. Plus, they don’t require two hours, except possibly the last one.

Here’s a simple dynamic warm up to get your muscles ready and help prevent injury. Warm up with 20–30 seconds each of:

  • Skips (traveling or stationary)
  • Buttkicks (traveling or stationary)
  • Frankenstein walks/kicks
  • Walking (or stationary) knee hugs
  • Walking (or alternating) lunges
  • Walking (or alternating) lateral lunges
  • Walkout pushups

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Routine #1 — Basic Body Weight Circuit

Do the circuit of exercises for one minute each four times through, resting for 30 seconds before repeating, for a 30-minute session.

Do this circuit 3–4 times. Do 1 minute each of:

  • Pushups
  • Jumping jacks
  • Forward-backward lunges (30 seconds each leg)
  • V sit-ups
  • Side-stepping squats (30 seconds each leg)
  • Burpees
  • Mountain climbers

Routine #2 — Beastmode Body Weight Routine

Do this circuit 2–3 times. Do 30 seconds each of:

  • Isometric squats
  • Squats
  • Sumo squat jumps
  • Wide-hand push-ups
  • Renegade rows with pushups between
  • Side plank rotations with reach
  • Reverse lunges (right)
  • Reverse lunges (right)
  • Plank tricep get-ups (right-arm lead)
  • Plank tricep get-ups (left-arm lead)
  • Windshield wipers

Then do 30 seconds each of:

  • Speed squats
  • Quick feet
  • Skater jumps
  • Speed jumping jacks
  • High-knee stationary sprint
  • Burpees

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Routine #3 — Tabata Routine

The definition of high intensity, tabatas have you alternating 20 seconds of hard effort with 10 seconds of rest, straight through for four minutes. The best thing about the Tabata workout is that you can perform these short, intense routines with your own body weight in the comfort of your own home. I was able to drop 38 lbs and 16% body fat in 90 days while doing tabata routines of calisthenic exercises in my living room with no gym needed. Tabata raises your heart rate, pumps up your muscles, and increases your fitness level. These tabatas will have you alternating two exercises targeting the same muscle groups, and going from one to the next provides a serious workout in 24 minutes.

A. Lower-body tabata #1 (do circuit 4 times)

  • 20 seconds of speed squats
  • 10 seconds rest
  • 20 seconds isometric squat hold
  • 10 seconds rest

B. Lower-body tabata #2 (do circuit 4 times)

  • 20 seconds of walking lunges
  • 10 seconds rest
  • 20 seconds of squat jumps
  • 10 seconds rest

C. Upper-body tabata #1 (do circuit 4 times)

  • 20 seconds of over hand shoulder width inverted pull ups
  • 10 seconds rest
  • 20 seconds of push ups
  • 10 seconds rest

D. Upper-body tabata #2 (do circuit 4 times)

  • 20 seconds of close grip underhand inverted pull ups
  • 10 seconds rest
  • 20 seconds of on a body weight tricep extensions on a bar
  • 10 seconds rest

E. Cardio tabata (do circuit 4 times)

  • 20 seconds of skater jumps
  • 10 seconds rest
  • 20 seconds of frog jumps
  • 10 seconds rest

F. Tabata abs (do circuit 4 times)

  • 20 seconds of bicycle crunches
  • 10 seconds rest
  • 20 seconds of supermans

Routine 4 — Sprint (or Jump Rope), Core, Sprint (or Jump Rope), Core

Repeat the workout five to 10 times with no rest between exercises and just one minute between rounds.

  • 50-yard sprint
  • 50 sit-ups
  • 50-yard reverse sprint (run backwards)
  • 50 reverse sit-ups
  • 10 burpees

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