The #1 daily workout to help melt fat and build muscle

If you want to transform your body as quickly and effectively as possible, there are some important things to know. First, aim to lose fat by burning calories through exercise and reducing your calorie intake with a healthy diet. Second, build muscle through resistance training, which increases your metabolism and improves your body so you become lean, toned and toned. Last but not least, you must be consistent. At the end of the day, it doesn’t matter how good your workout is; If you don’t do it regularly, you won’t see any results. That’s where this #1 daily workout for melting fat and building muscle comes in.

If you ask most people, they struggle with consistency. However, this daily workout will effortlessly move you toward your health and fitness goals. This is an extremely simple routine that targets all the muscles in your body for fast gains. It also improves many neglected areas of your body making you feel better overall. Plus, it doesn’t put too much strain on your body so you won’t be tired after the first day. That being said, we still recommend taking a day or two off each week to allow your body and mind to recuperate. (On your day off, you can do some gentle exercise like walking, stretching, or yoga to keep blood flowing.)

So read on to learn about the #1 daily workout to melt fat and build muscle. And when you’re done, be sure to check out 9 Lazy Ways to Lose Weight All Month.

Hip Bridge, Sets: 3, Reps: 8


Lie on the ground with your knees bent and your feet flat on the floor. Drive through your heels, and squeeze your glutes to push your hips up. Repeat. Don’t use your lower back, you pull yourself up.

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Reverse Lunges with Reciprocating Reach, sets: 3, repetitions: 6 each leg

reverse lunges

Transfer your weight to your left foot, and take a step back with your right foot so that at the bottom, your shoulder, hip and back knee form a straight line from top to bottom. As you step backward, move your right shoulder and arm forward slightly, and also move your left hand toward your left “back pocket.” Keep your head straight forward and your knees pointing forward, not bent to the side. Pull yourself back up with your left leg and then alternate sides.

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Wall Slide, Sets: 3, Reps: 10

Stand with your head, shoulders and buttocks against the wall. Press your forearms against the wall. (There should be no space between your skin and the wall). Squeeze your glutes and slide your forearms up and down the wall, keeping your lower back against the wall.

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Pushup Plus, Sets: 3, Reps: 5

illustration of pushups

Come into pushup position with your hands shoulder-width apart. Keep your lower back flat and do not let your hips sag. Squeeze your shoulder blades together, lower yourself and keep your elbows close to your body as you descend. Push back up. At the top, push yourself even higher by spreading your shoulder blades away from each other. Repeat.

RELATED: The #1 Daily Chair Yoga Workout to Lose Belly Fat

Band Pullup, Sets: 3, Reps: 10

separating resistance bands

Hold an exercise band at chest height, about shoulder width apart. Keep your elbows locked. Start by squeezing your shoulder blades together, and pull the band until your arms open 180 degrees. Don’t arch your back.

Dead Bugs, Sets: 2, Reps: 5 each side

dead bug

Lie on your back with your arms and knees in the air (like a dead bug), press your lower back into the ground and lift your glutes. Keeping your lower back flat on the floor, your hips off the ground and all your air out, extend your right leg and left leg at the same time. Change sides and repeat.

Bear Crawl, Sets: 2, Reps: 10 yards

illustration of woman doing bear crawling

This daily workout for melting fat and building muscle ends with a bear crawl. Stand on all fours with your hands under your shoulders and your knees under your hips; Keep your knees one inch above the ground. Step forward, taking a small step with your right hand and left foot at the same time and alternately. Keep your hips down and your head up.

Anthony J. yung

Anthony J. Yang, CSCS, is a fitness expert featured in Esquire, GQ, and Men’s Health and the founder of Groombuilder, the destination for men who want to transform their bodies for their wedding. Join the free 5-day course to burn fat and build muscle for the big day! Read more about Anthony

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