Workout routine to build muscle and lose weight

Q: What exercises should I do to lose weight and gain muscle?

BEGINNERS BURN FAT AND BUILD MUSCLE WORKOUT PROGRAM.

Men's Journal

Table of Contents Show

What exercises should I do to lose weight and gain muscle?
Can I build muscle and lose weight at the same time?
Should I workout my muscles when trying to lose weight?
Can I build muscle in 30 days?

Already have an account? Login

Men's Journal

Forgot your password?

Get back to the Sign In

Men's Journal

Reset your password

Health & Fitness

Christopher Malcom

Whether you underestimate the efficacy of at-home workouts or you literally have no choice but to sweat from your humble abode, trust us when we say you can still build muscle and lose weight.

Because while there are times when the gym is the perfect respite from a long day at work (you can get in, sweat, get out, and feel completely renewed), there are others when the gym is one giant irritation. There are too many people clanking weights, or chatting when they should be clanking weights, and all you want to do is walk back through the door and head home. Well, guess what? You can do that—and still get a killer workout in.

Here are 10 options that prove it:

1. Barrel chest bedroom workout
2. Total-body burnout workout
3. Light-up-your legs workout
4. Cardio blast workout
5. Ab-obliterator workout
6. Upper-body muscle-builder workout
7. Lower-body muscle-builder workout
8. The back-saver workout
9. Total-body HIIT workout
10. Bodyweight core crusher workout

Try these at-home workouts and see for yourself how effective they can be. Best of all, you’re free to sweat in solitude or bring the house down with your favorite workout songs. Need equipment? Check out our favorite adjustable dumbbells, including the Bowflex SelectTech.

And if you need more inspiration, try some of our other do-anywhere routines:

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

In order to view the gallery, please allow Manage Cookies

The Best Hypertrophy Workout for Your Back
Daily Harvest: Find Out Why So Many People Count On This Brand for Their Weekly Meal Prep
Fatty15, the New Groundbreaking Supplement That’s Replacing Your Omega-3s
How to Add Good Mornings to Your Workout
The Best Hypertrophy Workout for Your Shoulders
Is Stress Aging Your Immune System Prematurely?
Antibiotics Can Hurt Your Aerobic Performance Come Race Day
Top 7 Best BCAA Powder Supplements For Sale (2022 Update)
Is Lager the Secret to Boosting Your Gut's Microbiome?

What exercises should I do to lose weight and gain muscle?

BEGINNER'S BURN FAT AND BUILD MUSCLE WORKOUT PROGRAM.

Squats: 3 sets of 8 to 15 repetitions..

Bent Over Row: 3 x 8 to 15 repetitions..

Deadlifts: 2 x 8 to 15 repetitions..

Bench Press 2 x 8 to 15 repetitions..

Clean and Press 2 x 10 to 15 repetitions..

Can I build muscle and lose weight at the same time?

If you can sustain a lifting program and eat a caloric deficit, your body will be able to pull from its fat stores to both fuel itself and potentially build muscle mass. Prioritizing foods rich in protein is a key component to both losing body fat and building muscle at the same time.

Should I workout my muscles when trying to lose weight?

This is because muscle is more metabolically active than fat, meaning it requires more energy ( 6 ). This also helps prevent the drop in metabolism that can occur alongside weight loss. Because of this, doing some form of resistance training is a crucial addition to an effective long-term weight loss plan.

Can I build muscle in 30 days?

Novice gains, when inexperienced lifters gain size and strength quicker than experienced ones, are going to be key when it comes to fast bulking. “The novice lifter is generally able to gain between 1 and 4lbs of muscle in a month,” says celebrity PT Scott Laidler.