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This is the best workout routine backed by science to build muscle and torch fat, using a circuit approach to resistance training. It seems like every other week there’s a new study touting the...
- 1 min
- Overview
- Doing the exercises
- Pushups
- Bodyweight squats
- Lunges
- Running
- Side planks
- Planks
- Knee tucks
- Glute bridge
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The powerful combination of cardiovascular exercise and strength training can help a person build muscle strength and improve their heart, lung, and circulatory health.
Exercises that target multiple muscle groups are particularly effective. These include various exercises that require little to no equipment and can suit a range of fitness levels.
People can do the following exercises individually or as part of a circuit. Some require basic fitness equipment, such as dumbbells or an exercise ball, but people can do many of them with no equipment.
The American Council on Exercise recommend that people continue doing repetitions until they reach muscle fatigue or can no longer maintain proper form.
However, they note that endurance athletes, such as runners and cyclists, should stick to about 20–30 repetitions rather than working to the point of muscle fatigue.
The American College of Sports Medicine (ACSM) recommend doing 8–12 repetitions of 8–10 strength training exercises on at least 2 days of the week.
Pushups work multiple muscle groups, strengthening the arms, chest, and shoulders.
How to do them:
•Start in a plank position with the arms straight and the body lifted in a straight line horizontal to the floor. Keep the feet together and the toes flexed to support the body.
•The palms should be flat on the floor shoulder-width apart, with the fingers facing straight ahead or slightly inward.
•Keeping the head in line with the spine, slowly bend the elbows outward and lower the body down to the floor.
•Try to keep the hips and lower back in line.
Bodyweight squats can increase lower body and core strength as they work the abs, buttocks, hips, thighs, calves, and shins.
How to do them:
•Stand with the feet slightly wider than hip-width apart, angling the toes slightly outward.
•Keep the hands down by the sides, with the palms facing in and keep the shoulders back.
•Engage the abdominal muscles to support the back.
•Shift the hips back and bend the knees as though taking a seat, keeping a flat back.
Lunges work the thighs, buttocks, hips, and abdominal muscles.
How to do them:
•Stand upright with the feet together.
•Step one leg forward into a long stride, bending the knee and placing the foot flat on the floor.
•Bend the knee of the supporting leg toward the floor.
•Use the muscles of the forward leg to push back to standing.
Running is a form of aerobic exercise, and it can help improve cardiovascular fitness and bone strength. Jogging is a less intense form of running and may be best for beginners.
People can often improve their running endurance through interval running, which involves running for a certain distance or time and then switching to walking before running again. Alternatively, people can switch between running and sprinting.
Side planks help build core strength, which can help reduce lower back pain. Side planks work the buttocks, hips, and abdominal muscles.
How to do them:
•Lie on the right side with the legs outstretched directly on top of each other and the elbow under the shoulder on the right arm.
•Engage the abdominals and lift the knees and hips off the floor, keeping the head and body aligned.
•Hold the position for 15–20 seconds, focusing on not letting the hips, head, or shoulders drop.
•Slowly return to the floor, switch to the left side, and repeat.
Planks strengthen the back and abdominal muscles and help build core strength.
How to do them:
•Start with the elbows and lower arms on the floor, keeping the elbows in line with the shoulders.
•Lift the body so that it forms a straight line horizontal to the floor.
•Keep the feet together and the toes flexed to support the body.
•Hold for 20–30 seconds.
Knee tucks work the abdominals, calves, and shins. People will need an exercise ball, sometimes called a stability ball, for this exercise.
How to do them:
•Lie on the stomach on top of the stability ball with the hands and feet on the floor.
•Walk forward on the hands until the knees are resting on the ball and the feet have lifted off the floor. The hands should be directly underneath the shoulders.
•Roll the knees forward to curl them into the chest.
•Slowly push the knees back to return to the starting position.
The glute bridge is good for the muscles in the back of the body, known as the posterior chain.
How to do it:
•Lie on the back with the knees bent and the feet flat on the floor.
•Contract the buttocks and abdominals to lift the hips off the floor, bringing them in line with the shoulders and knees. Avoid arching the lower back.
Learn how to do 13 exercises that work multiple muscle groups and improve cardiovascular health. Find out the benefits, instructions, and tips for each exercise, from pushups to swimming.
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- Lunges. Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement while also increasing strength in your legs and glutes.
- Pushups. Drop and give me 20! Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.
- Squats. Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.
- Standing overhead dumbbell presses. Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once.
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