Body Composition Exercises: How to Burn Fat and Maintain Muscle Mass

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Body composition is the relative percentage of fat and muscle in your body. A higher rate of muscle mass means a lower percentage of body fat. Exercises that help to improve body composition are those that build muscle or burn fat.

The Best Body Composition Exercises

Many different exercises can help improve body composition. However, some practices are better than others. Below are six of the best body composition exercises.

Burpees

Burpees are a full-body exercise that works both the upper and lower body. They also increase your heart rate, making them great for fat burning.

How to do it:

Start standing with your feet shoulder-width apart.
Lower into a squat position with your hands on the ground in front of you.
Kick your feet back so you are in a push-up place.
Perform a push-up.
Quickly bring your feet back to the squat position.
Stand up and jump into the air, reaching your hands overhead.
Repeat the movement for 30 seconds to 1 minute.

Kettlebell Swings

Kettlebell swings are excellent for working the lower body and core muscles. They also help to improve cardiovascular fitness.

How to do it:

Start by standing with your feet shoulder-width apart and a kettlebell about a foot in front of you.
Bend at the hips and grasp the kettlebell with both hands, keeping your arms straight.
Swing the kettlebell between your legs, thrust your hips forward and swing the kettlebell up to shoulder level.
Allow the kettlebell’s momentum to carry it back down between your legs.
Swing the kettlebell back up and repeat the movement for 30 seconds to 1 minute.

Thrusters

Thrusters are a compound exercise that works the quads, glutes, shoulders, and triceps. They are also great for burning fat.

How to do it:

Start by holding a barbell at shoulder level with your feet hip-width apart.
Lower into a squat position, then stand up and press the barbell overhead.
Return to the starting position and repeat the movement for 30 seconds to 1 minute.

Sumo Deadlift High Pulls

Sumo deadlift high pulls is a compound exercise that works the quads, glutes, hamstrings, back, and shoulders. They also help to improve cardiovascular fitness.

How to do it:

Start by standing with your feet wider than shoulder-width apart and the barbell in front of you.
Bend at the hips and grasp the barbell with an overhand grip, keeping your arms straight.
Lift the barbell to hip level, then pull it up to shoulder level, leading with your elbows.
Return to the starting position and repeat the movement for 30 seconds to 1 minute.

Dumbbell Squat, Curl, and Press

The dumbbell squat, curl, and the press is a compound exercise that works the quads, glutes, biceps, and shoulders. It also helps to improve cardiovascular fitness.

How to do it:

Start by holding a dumbbell in each hand with your feet hip-width apart.
Lower into a squat position, then curl the dumbbells up to shoulder level.
Press the dumbbells overhead, return to the starting position and repeat the movement for 30 seconds to 1 minute.

Box Jumps

Box jumps are a plyometric exercise that works the quads, glutes, and calves. They also help to improve cardiovascular fitness.

How to do it:

Start by standing before a box or other object about knee height.
Lower into a quarter squat, then explosively jump onto the box.
Step or jump back to the starting position and repeat the movement for 30 seconds to 1 minute.

Sprint Intervals

Sprint intervals are a great way to improve cardiovascular fitness and burn fat. They can be done with cardio, such as running, cycling, or rowing.

How to do it:

Start by warming up with 5 minutes of light cardio.
Increase the intensity and sprint for 30 seconds.
Recover for 1 minute by walking or jogging at a slow pace.
Repeat the sprint and recover intervals for a total of 20 minutes.

Sledgehammer Swings

Sledgehammer swings are excellent for working the shoulders, back, and core muscles. They also help to improve cardiovascular fitness.

How to do it:

Start by standing with your feet shoulder-width apart and a sledgehammer about a foot in front of you.
Bend at the hips and grasp the sledgehammer with both hands, keeping your arms straight.
Swing the sledgehammer over your head, then bring it down to strike the ground before you.
Allow the momentum of the sledgehammer to carry it back up over your head, then repeat the movement for 30 seconds to 1 minute.

Punching Bag

Punching a heavy bag is a great way to work the arms, shoulders, and core muscles. It can also be a great cardio workout.

How to do it:

Start by standing with your feet shoulder-width apart and the punching bag in front of you.
Punch the bag with your left hand, then your right hand.
Continue alternating punches for 1 minute, then rest for 30 seconds to 1 minute.
Repeat the punching intervals for a total of 10 minutes.

Barbell, Dumbbell, and Kettlebell Complexes

Barbell, dumbbell, and kettlebell complexes are great ways to work the whole body and burn fat. They can be done with any combination of weights.

How to do it:

Start by choosing five exercises that work for different muscle groups.
For each exercise, perform 10 reps.
After the last movement, rest for 1 minute.
Repeat the complex 2-3 more times.

Step-through Lunges

Step-through lunges are an excellent exercise for working the quads, glutes, and hamstrings. They also help to improve balance and coordination.

How to do it:

Start by standing with your feet hip-width apart and your hands on your hips.
Step forward with your left leg and lower into a lunge.
Push off with your left leg and bring your right leg through to meet your left leg.
Repeat the movement, alternating legs each time.

Medicine Ball Slams

Medicine ball slams are a great exercise for working the whole body. They also help to improve cardiovascular fitness.

How to do it:

Start by standing with your feet shoulder-width apart and a medicine ball in front of you.
Bend at the hips and grasp the ball with both hands.
Swing the ball over your head, then slam it down onto the ground as hard as possible.
Pick up the ball and repeat the movement for 30 seconds to 1 minute.

Wrapping Up

These are just a few examples of body composition exercises that can help you to burn fat and maintain muscle mass. Remember to focus on compound exercises that work for multiple muscle groups at once and include some cardio in your routine. Aim to do 4-5 days of training per week for best results.