10  Workouts to Burn Fat and Gain Muscle

There are different types of workout routines depending on the result you’re looking for. Today, we’re going to look at exercises that you could do if you want to burn fat, gain muscle or both. Yes, it’s possible to do both. Read on.

Workouts to Lose Weight

  1. Jumping Rope

The jump rope may seem very basic but it can elevate your heart rate that will potential lead to fat burn. Studies show that you can burn 1,300 calories per hour doing it. Aside from the physical benefit, it also increases your mental sharpness. You can get started with speed skipping and progress to more complex jump moves.

  • Burpees

Burpees is great for overall body workout and increasing your endurance. It works your arms, chest, hamstrings, back and glutes. There are tougher burpee variations you could do to challenge yourself.

  • Mountain Climbers

This is a great workout to increase your core strength and quad strength. Like mountain climbing for real, this can really amp up your heart rate. Starting with the plank position, you can do this anywhere since you just need your body weight.

  • Running

If you can, nothing beats running outdoor compared to the treadmill. It helps you burn calories, especially if you do it in high intensities. Doing so will let your body continue to burn calories even after the workout. More importantly, running is a health and mood booster; it improves your body functions and immune system.

  • Swimming

If you love water, swimming is a fun way to burn those fats. Aside from increasing your heart rate, the resistance from the water tones your muscle. Swimming uses almost all of your body muscles, a total body workout. The other benefit of swimming is that it is relaxing. It reduces emotional and physical stress and it improves posture.

It is recommended that you do cardio workouts at least 3 times a week for at least 30 minutes before you eat breakfast. A morning cardio is beneficial because your body burns fat faster on a fasted state, meaning your stomach is empty for at least 8 hours. If your mornings are too hectic, it’s still alright to do it later in the day.

Workouts to Gain Muscle

When building muscle, you can start with your own bodyweight and target different body parts per day. You can also do the following exercises with weights to build even more muscle.

  • Pushups

If you’re starting out with bodyweight training, push-up is one of the first workouts that you need to learn. It builds your upper body strength, which is essential in doing all the other bodyweight exercises. If you’re a beginner, start doing pushups on your knees or against the wall. For a more advanced routine you can do a rolling pushup, pushup with hands close, and lateral pushup walk.

  • Pull-ups

Pull-ups are hard to do without enough upper body strength. There are a lot of preparations involved and it’s the ultimate test if you have done sufficient and consistent body weight training. Once you are able to do it, it can definitely add more muscle mass per repetition. It works your biceps, forearms and even the core. It also improves grip strength, which is beneficial in mountain climbing or other day-to-day activities.

  • Squats

Squats help build muscle and strength at the lower part of your body. It works your calves, lower back, core and your butt. It improves your flexibility, mobility and balance. When you pick up or lift something, you use those muscles. Squat exercises allow you to use your joints without difficulty as you age. It is also a foundation for other exercises like jumping.

  • Dips

Like pushups, dips work on your arms, shoulders, triceps and chest area, as well as your core. Advanced dips can really increase the strength in your abs. Beginners can do dips using a lowered parallel bars or on a chair or park bench.

  1. Plank

The plank may not require movement but it requires a lot of effort to maintain stability and endurance for one minute. It works your shoulders, legs, lower back, neck and core. It can even help you develop 6-pack abs. Compared to crunches or sit-ups, it burns more calories. It gives substantial results for just a short amount of time spent each day.

How to Do Both: Burn Fat and Build Muscle

You may be concerned that if you lose fat, you won’t be able to build muscle. Or that if you eat more to add muscle, you wouldn’t lose weight. Below are some training plans and routines on how to do it:

  1. Alternate Workouts Weeks

In the first week, do workouts with heavy weights and low repetition to build muscle. In the next week, use lighter weights with more repetitions. And so on.

  • Alternate Workout Days

Schedule Monday, Wednesday, Friday and Saturday for weight training, rotating on different parts of the body per day. On Tuesdays, Thursdays and Sundays, give weights a rest and do cardio exercises.

  • Cardio Before Weight Training

You don’t have to do it every day, the frequency depends on your goals. The idea is to lift weights after your 30 to 45 minutes cardio.


Don’t forget to rest after your workout. Your body needs to recover after your training session for it to be able to build muscle.

Meal Planning

In building muscle, drinking a protein shake pre-workout leads do higher protein intake during workouts. Also avoid eating carbs after your workout, because it can increase your insulin levels and slows down the processing of protein in your body.

If you want to lose weight, you need to cut on sugars and starches and eat more protein and vegetables. Also avoid processed foods and drink enough water. Just remember that eating right doesn’t mean starving yourself.

In the end your training efforts would be wasteful if don’t have proper nutrition. There are a lot of easy meal plans that you could follow to look good and at the same time feel good.