7 Easy Exercises To Build Muscles & Burn Calories

Exercising regularly is an essential part of living a healthy lifestyle. Whether you're trying to build muscle, burn calories, or both, there are plenty of exercises you can do to achieve your goals. In this article, we'll explore some of the best exercises for building muscle and burning calories. 

Exercises To Build Muscles & Burn Calories

1. Squats

Squats are one of the most effective exercises for building leg muscles and burning calories. They target the quadriceps, hamstrings, glutes, and calves, making them an excellent compound exercise for building overall lower body strength. To perform a squat, start by standing with your feet shoulder-width apart. Keep your back straight and your chest up as you lower your hips down as if you're sitting in a chair. Make sure your knees don't go past your toes. Push through your heels to return to the starting position.

2. Lunges

Lunges are another excellent exercise for building lower body strength and burning calories. They target the same muscles as squats, but they also engage your core and improve your balance. To perform a lunge, start by standing with your feet hip-width apart. Take a step forward with your right foot and lower your left knee towards the ground. Make sure your right knee doesn't go past your toes. Push through your right heel to return to the starting position, then repeat on the other side.

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3. Deadlifts

Deadlifts are an excellent exercise for building overall strength and burning calories. They target the muscles in your lower back, glutes, hamstrings, and calves, making them an excellent compound exercise. To perform a deadlift, stand with your feet shoulder-width apart, and your toes pointing forward. Keeping your back straight, bend down and grab the barbell with an overhand grip. Push through your heels to lift the barbell off the ground and return to a standing position.

4. Push-ups

Push-ups are an excellent exercise for building upper body strength and burning calories. They target the muscles in your chest, shoulders, triceps, and core. To perform a push-up, start in a plank position with your hands shoulder-width apart. Lower your body towards the ground, keeping your elbows close to your body. Push through your hands to return to the starting position.

5. Pull-ups

Pull-ups are an excellent exercise for building upper body strength and burning calories. They target the muscles in your back, shoulders, biceps, and forearms. To perform a pull-up, grip the bar with your hands shoulder-width apart and your palms facing away from you. Pull yourself up towards the bar until your chin is above it, then lower yourself back down.

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6. Burpees

Burpees are an excellent exercise for building overall strength and burning calories. They target the muscles in your chest, shoulders, triceps, back, legs, and core. To perform a burpee, start in a standing position, then squat down and place your hands on the ground. Kick your feet back into a plank position, then jump your feet back towards your hands. Stand up and jump as high as you can, then repeat.

7. HIIT

High-Intensity Interval Training (HIIT) is an excellent way to build muscle and burn calories. It involves short bursts of intense exercise followed by periods of rest. HIIT can be done with any exercise, such as running, cycling, or bodyweight exercises. For example, you could run as fast as you can for 30 seconds, then jog for 60 seconds before repeating.