The most popular daily exercise to help you burn fat and build muscle

If you want to change your body as quickly and effectively as possible, you need to know some important things. First, try to reduce fat by burning calories through exercise and reducing calorie intake through a healthy diet. Second, build muscle mass with resistance training, which increases your metabolism and improves your physique to get leaner, toned and toned. Last but not least, you need to be consistent. At the end of the day, it doesn’t matter how good your practice is; If you don’t do it regularly, you just won’t see results. That’s where this #1 daily exercise to melt fat and build muscle comes into play.

If you ask most people, they struggle with consistency. However, this daily practice will seamlessly move you towards your health and fitness goals. It’s an amazingly simple routine that targets every muscle in your body for faster gains. It also improves several neglected areas of your body, so you feel better overall. Plus, it doesn’t strain your body too much, so you’re not exhausted after the first day. Despite this, we recommend taking one or two days off each week to allow your body and mind to recover. (On your day off, you can do something gentle like walking, stretching, or yoga just to get the blood flowing.)

So read on to learn more about the #1 daily workout to melt fat and build muscle. And when you’re done, be sure to check out 9 Lazy Ways to Lose Weight All Month.

Hip bridges, sets: 3, reps: 8


Lie on the ground with your knees bent and your feet on the floor. Drive through your heels and squeeze your glutes to lift your hips. Repeat. Don’t use your lower back, pull yourself up.

RELATED: The 10 Best Exercises to Burn Lower Belly Fat

Reverse lunges with reciprocal reach, sets: 3, reps: 6 on each leg

reverse lunges

Shift your weight to your left leg and take a step back with your right leg so that at the bottom, your shoulders, hip and back knee form a straight line from top to bottom. As you step back, reach slightly forward with your right shoulder and arm and also extend your left hand towards the left “back pocket”. Keep your head straight forward and knee forward, don’t twist to the side. Pull yourself back up with your left leg and then alternate from your sides.

RELATED: 10 Common Nighttime Habits That Could Be Making You Gain Weight

Wall slides, sets: 3, reps: 10

Stand with your head, shoulders and glutes against the wall. Press your forearms against the wall. (There must be no space between the skin and the wall). Squeeze your glutes and press your lower back against the wall as you slide your arms up and down the wall.

RELATED: The 5 Best Home Workouts to Shrink and Tone Your Love

Pushup Plus, sets: 3, reps: 5

picture of push-ups

Get into a push-up position with your hands about shoulder width apart. Keep your lower back flat and don’t let your hips sink. Squeeze your shoulder blades together, lower yourself down, and keep your elbows close to your body as you land. Push back up. Push yourself up even further by spreading your shoulder blades apart. Repeat.

OTHER: Daily chair yoga practice to reduce belly fat

Band Pullapart, series: 3, repetitions: 10

resistance band removal

Grab an exercise band shoulder-width apart at chest height. Keep your elbows locked. Start by squeezing your shoulder blades together and pull the band apart until your arms open 180 degrees. Don’t arch your back.

Dead Bugs, Sets: 2, Reps: 5 each side

dead bug

Lie on your back with your hands and knees in the air (like a dead bug), press your lower back into the ground and lift your buttocks. Reach out with your right and left leg simultaneously, keeping your lower back flat on the ground, keeping your hips off the ground and exhaling all the air. Switch sides and repeat.

Bear Crawl, Sets: 2, Reps: 10 yards

an example of a woman crawling

This daily workout to melt fat and build muscle ends with a bear crawl. Get on all fours with your hands under your shoulders and your knees under your hips; keep your knees an inch off the ground. Crawl forward by taking a small step with your right hand and left foot simultaneously and alternately. Keep your hips down and your head up.

Anthony J. Yeung

Anthony J. Yeung, CSCS, is a fitness expert for Esquire, GQ and Mens Health and founder of GroomBuilder. It is a destination for men who want to change their body for the wedding. Join our free 5-day course to burn fat and build muscle for the big day! Read more about Anthony

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