There are literally hundreds of exercises that you can choose from when building a workout program. With that many options, it’s no wonder that people get overwhelmed. When it comes to fitness goals, most people will fall into one of two categories: weight loss or muscle building. There’s a common misconception that exercises can only do one or the other. Either an exercise will help to burn fat OR it will help to build muscle. This couldn’t be further from the truth.

Let’s take a look at the top 4 full body exercises that promote BOTH fat burning and muscle building simultaneously.

4. Bench Press

Muscles worked:

• Chest
• Shoulders
• Triceps
• Abdominals

Why use it?

• The bench press is one of the most popular exercises to complete for those in the weight room. It focuses on the glory muscles, providing you with well-defined muscle in the chest and arms while also tightening your abdominals.

Suggested Variables

• Try 3 to 5 sets of 8 to 12 repetitions         

3. Barbell Row

Muscles worked:

• Back
• Biceps
• Forearms
• Abdominals
• Hamstrings

Why use it?

• The barbell row is easily the king of the back builders. It utilizes the largest portion of your back, demanding high energy output. Not only will you see incredible definition from barbell rows but you’ll also see a clear increase in lean muscle mass. It also requires the use of your core to keep postural stability. The result is a better body and better balance.

Suggested Variables

• Try 3 to 5 sets of 8 to 15 repetitions

2. Clean and Press

Muscles worked:

• Shoulders
• Traps
• Back
• Triceps
• Quadriceps
• Hamstrings
• Calves
• Abdominals

Why use it?

• The clean and press is a rather difficult move to execute but once mastered, you will be amazed at how quickly your strength and muscle mass increases while your body fat decreases. The clean and press is considered an Olympic move but it’s certainly useful in every area of fitness. Whether you’re an average gym goer or a professional athlete, this is one move that needs to be in your program.

Suggested Variables

• Try 3 to 5 sets of 8 to 12 repetitions

1. Squat

Muscles worked:

• Quadriceps
• Hamstrings
• Calves
• Hip Flexors
• Glutes
• Abdominals

Why use it?

• Considered the king of all exercises, the squat has been around for a very long time. It’s been the foundation of most workouts since weight lifting became popular in the mainstream. The reason that the squat has been around for so long and will continue to dominate is because it’s such a useful exercise. You’re working a high number of muscle groups and the exercise itself is the key for huge muscle gains as well as incredible fat loss.

Suggested Variables

• Try 3 to 5 sets of 6 to 10 repetitions

Tell Us What You Think!

Do you have a favorite full body exercise that is ideal for BOTH muscle building and fat burning?

Have you had success with any of the exercises on our list?

Let us know in the comments below!