The 4 Best Full Body Exercises for Fat Burning, Muscle Building

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.

  1. 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         

  1. 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
  1. 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!

All Things on Kutting Weight, Straight to Your Inbox

Recent Article

2018 The Year of YOU!

Happy New Year!  Now that the month of feasts with family and friends is over, it’s time to focus once again on our fitness goals and determine out how to sculp ourselves into the image we desire. We’ve all got...

The Benefits of Using Saunas and Sauna Suits

Saunas and Sauna Suits Who doesn’t love spending a few minutes in a sauna or steam room after a challenging workout?  Your body and your mind relax, the tension in your muscles goes away, your sinuses clear up, and you...

Burn Fat Fast: Starting a Ketogenic Diet for Weight Loss

Unless you’ve been living under a rock these last few years, there’s no doubt that you’ve seen the word keto plastered all over magazines, websites, and supplements.  Short for ketogenic, this diet craze is sweeping over the nation and with...

Rhabdo: The Muscle Destroyer You've Never Heard About

Turn on any fitness infomercial or flip open any health magazine and you’ll notice a common trend: high intensity exercise. The days of the slow-moving treadmill are long gone and high intensity exercise is here to stay. Backed by scientific...

Women & Weight Lifting: 5 Ways Lifting Weights Can Help with Fat Loss

When it comes to weight loss, the LAST thing that women think about is going near the dumbbells and barbells. Traditional strength training programs that use iron clad resistance have long been associated with bodybuilders, power lifters, and all things muscle-related....

Exercise in the Morning for Better Weight Loss? Science Says...

When you think about the ideal training time, you can’t help but picture that washed-up boxer who wakes up before the sun rises. He drinks his shake and he hits the pavement, despite the temperature showing below freezing. The morning...

Here’s How to Use Eccentric Training to Increase Weight Loss Results

How are your weight loss goals coming along? Did you reach your goal weight before beach season started? Or are you still on your way to success? It may be Summer but make no mistake about it: people are still...

4 Weight Loss Exercises that Will Never Die (And Why You Should Use Them)

Pick up any issue of a popular health and fitness magazine and I guarantee that you’re going to see an exercise featured that is guaranteed to blast away fat and build muscle. Funny thing is that the following month, they...

3 Fitness Clothing Trends that Actually Work

Every year, the fitness industry rolls out the newest set of exercise clothes. Some boost performance, others help with weight loss… or so they say. There’s a reason that you rarely see the same exercise clothing trends around two years...

3 Diet Trends that Won’t Help You Lose Weight, Be Healthier

The rise and fall of trends in the fitness industry is like the passing of the seasons. Each year, some new diet or fad explodes all over the news and social media promising big results in a short amount of...

Targeting Belly Fat: Is It Possible? Here’s What Science Says

We all have that one spot that we want to lose a little more from. Sometimes it’s belly fat. Other times, it’s love handles. If only there was a way to zoom in and focus on fat loss in that...

Does Sweating More While Working Out Mean You Had a Better Workout?

We’ve all been there: Stepping out of the gym or exercise class covered from head to toe in sweat. We walk back to our cars feeling great. For many of us, that walk back to the car seems a lot...

Featured IN