5 Killer Muscle Gain and Fat Loss Workouts You’ve Never Tried
Know about my top five killer new muscle gain and fat loss workouts you’ve probably never done.
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5 Killer Muscle Gain and Fat Loss Workouts You’ve Never Tried
It’s that time at Get-Fit Guy headquarters once more—the special occasion when I dish out some of the best new workouts I’ve made up, discovered, or been incorporating into my busy, hectic, travel-infused lifestyle not too conducive to the same ol’, same ol’ routine at a health club.
As you learned in Why the Best Workout Is the One You’re Not Doing, to achieve simultaneous fat loss and muscle gain, you need to do three things: load your muscle fibers with different loads from different angles, switch up your workouts frequently, and challenge your heart and lungs with varying intensities and rest periods.
That, my friends, is how you stay fit all year long.
So without further ado, here are my top five killer new muscle gain and fat loss workouts you’ve probably never tried:
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The TV Workout
Two days ago, a friend sent me a “must-see” documentary. I’m not really into watching TV, but I figured I’d stream it onto my computer and try to throw down a workout that enabled me to simultaneously soak up the knowledge in the documentary and also workout.
So yesterday morning, in my hotel room, I set the laptop on the desk, flipped it open, played the documentary, and did the following workout, which allows you to “face a screen” the whole time you’re exercising:
Do the following as a circuit while your show is playing (I cycled through the following for 43 minutes!):
- Push-Ups (I do these on my knees)
- Bodyweight Squats
- Plank Shoulder Taps
- Crunches
- Hip Bridges
- Tricep Dips on a Bench or Couch
Perform each exercise for 30 seconds, then take a 30-second rest and move on to the next exercise. Repeat the entire circuit three times. You’ll get an awesome workout while watching something educational.
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The Ladder Workout
This is a popular exercise that I recently discovered on Instagram that I have now adapted to my own. It’s called the “Ladder Workout,” and it goes like this:
Grab a set of dumbbells (I use 25-pounders) and perform the following:
- 5 reps of a push-up
- 10 reps of a squat
- 15 reps of a dumbbell row
- 20 reps of a sit-up
Then, do it again and add 5 more reps to each exercise, and keep going until you fail!
This workout will give you a killer pump and will also build endurance!
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The Resistance Band Workout
Resistance bands are an easy way to spice up your workout routine and provide resistance without the burden of weights. Simply take the bands and attach them to a door anchor. You can also use your own body weight to create resistance.
Try doing a few rounds of the following:
- Resisted push-ups
- Band squats
- Band rows
- Band bicep curls
- Band overhead presses
These workouts can be done at home, in the gym, or even while traveling!
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The Tabata Workout
The Tabata workout is a popular style of high-intensity interval training (HIIT). You perform an exercise for 20 seconds at maximum intensity, followed by a 10-second rest. Repeat for 4 minutes for a total of 8 rounds.
Try alternating the following exercises:
- Burpees
- Mountain climbers
- High knees
- Jump squats
This will leave you gasping for breath but will give you a major fat-burning boost!
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The Ultimate Combo Workout
This workout is best for building muscle and burning fat. Grab a pair of kettlebells and try this combination of exercises:
Perform 10 reps of each of the following:
- Kettlebell swings
- Kettlebell goblet squats
- Kettlebell overhead press
- Kettlebell deadlifts
- Kettlebell alternating lunges
Complete three rounds of this workout to maximize fat loss and muscle gain!
With these five killer workouts in your arsenal, you can spice up your routine and continue to make progress toward your fitness goals!