The Perfect Workout: Build Muscle and Burn Fat Fast at Home

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For those of you who prefer to have a fast and easily accessible workout that you can do anywhere and anytime, I’ve got a perfect workout for you. This is one of my favorite home workouts I’ve used for years to simultaneously build muscle and burn fat. Plus, it can be done from start to finish in the comfort of your own living room. 

Now, in order to build muscle, we’re going to be using high reps to help us reach hypertrophy. This is a process in which muscles fibers are safely torn down, allowing them to repair back thicker and stronger. Empirical research calls this “metabolic stress”. 

To help us burn more fat, we will be using effective fat-burning exercises, combined with high-intensity interval training (HIIT). A 2018 study suggests that short-term, high-impact HIIT training is far superior to eliminating body fat than prolonged continuous exercise.

On top of this, we will be using compound exercises that recruit many muscle groups at the same time in order to perform any specific movement. The more muscles you use, the more calories will be burned. Lastly, nutrition plays an important role in shaping your body as well, make sure that you’re getting enough protein while maintaining a caloric deficit (read our calisthenics diet planning guide here).

The Perfect Workout

This is a full-body workout that will consist of 7 exercises where you will work for 45 seconds, followed by resting for 15 seconds before moving on to the next exercise. Repeat this circuit for 3 rounds. 

Push Up + Crunch and Twist

This is a compound movement that combines push ups with a crunch and twist. It will target your chest, triceps, front shoulders, rectus abdomonis, and obliques. You can read our full and extensive push up guide here.

1. Begin in a push up position with your arms shoulder-width apart and shoulders stacked on top of your palms. Keep your legs straight and feet together. Brace your core and glutes to ensure a straight line from head to feet.
2. Inhale as you lower your chest down by bending the elbows while keeping them close to your torso. Lower until your triceps are parallel to the ground. 
3. Exhale as you extend your arms and return to the starting position. 
4. Draw your right knee in towards your left elbow, followed by doing the same on the opposite side. 
5. Repeat this movement for 45 seconds.

Squat Lunge

This exercise combines a squat and a lunge successively, which makes it great for developing lower body strength, giving you muscular and toned legs. The squat lunge targets your glutes, quadriceps, hamstrings, calves, and core. Check out our full guide to the squat and the lunge here.

1. Stand tall with your feet hip-width apart, feet slightly turned out, and arms down by your sides. 
2. Inhale to lower down into a squat by bending your knees and hinging your hips back until your thighs are parallel to the ground.
3. Exhale as you extend your legs to return to the starting position.
4. Take a step forward to lower into a lunge. Ensure both of your knees are approximately 90 degrees. 
5. Return to the starting position and repeat this process, with the lunge being on the opposite leg.
6. Repeat this movement for 45 seconds.

In and Out Jump Squats 

The in and out jump squats will seriously work your lower body and get your heart rate up, which is effective for burning fat. Go at your own pace and try not to stop. Check out our full and in-depth jump squats tutorial here.

1. Stand tall with your feet shoulder-width apart, feet slightly turned out, and arms down by your sides. 
2. Inhale as you lower down into a squat by bending your knees as if you’re sitting down on a chair. Keep your core tight throughout the movement.
3. Exhale as you explosively jump up by extending your legs.
4. Land into a squat with your feet together, followed by explosively jumping up and spreading your legs into a wide squat.
5. Repeat this in and out jump squats motion for 45 seconds.

V-ups

The V-up is a great exercise that puts emphasis on your core. This exercise targets the abdominals, glutes, and hip flexor muscles. If you want to learn more about how to safely and properly perform this exercise, check out our full-length V-Ups tutorial.

1. Lie on your back with your arms extended overhead, legs straight, and feet together. Brace your core and glutes so that your lower back is flat on the ground. 
2. Exhale as you simultaneously lift your upper and lower body off the floor until you form a V-shape. Reach your hands to touch your shins.
3. Inhale as you return to the starting position. 
4. Repeat this for 45 seconds.

Cross Body Mountain Climbers

This is a well-rounded exercise that works your upper and lower body. It primarily targets the core, especially the obliques, along with secondary muscle groups such as the front shoulders, quadriceps, hip flexors, and glutes. I have covered this exercise and its variations in this mountain climbers tutorial.

1. Start in a push up position with your hands shoulder-width apart, and your shoulders stacked directly on top of your wrists. Engage your glutes and core and ensure that your body is in a straight line.
2. Bring your left knee across your body towards your right elbow, whilst keeping your left foot off the floor, followed by returning to the starting position.
3. Alternate by bringing your right knee in towards your left elbow. Keep your core tight and hips down. Switch between inhaling and exhaling with each leg change.
4. Repeat this for 45 seconds.

We’re moving on to the last two exercises, which will emphasize mainly on the shoulders. The pike push up will develop your vertical pushing strength along with conditioning your core. This will help you to progress to doing an impressive skill such as the handstand.

1. Begin in a push up position.
2. Walk your feet towards your hand until you form an inverted V-shape between your legs and torso. Go on your tiptoes to transfer body weight to your shoulders. Brace your core.
3. Inhale as you lower by bending your elbows, keeping them close to your torso. Lower down until your forehead touches the ground. 
4. Exhale as you drive through your palms until your arms are straight. 
5. Repeat this for 45 seconds.

Bicycle Kicks

The last exercise is great for strengthening your core as it targets every region in your midsection. This works your upper, middle, and lower abs.

1. Lie on your back with your legs straight, feet together, and hands interlaced behind your head.
2. Lift your feet 6 inches off the ground, followed by drawing your right knee towards your chest while simultaneously bringing your left elbow towards your right knee. Keep your left leg straight.
3. Switch sides by bringing your left knee towards your right elbow.
4. Repeat this for 45 seconds.

The Takeaways: The Perfect Workout To Build Muscle and Burn Fat At Home

Below is a program card that contains all the exercises we have previously covered. 

So there we have it, a full-body workout that burns fat and builds muscle at the same time. Not only will you feel pumped, but you should be drenched in sweat from completing one round of this. Congratulations if you are able to complete this routine, and the more you do this routine and train like this, you’ll become stronger which will enable you to do this for multiple rounds. 

To benefit the most from this routine, you’d want to be able to do three rounds. With that said, if you’d like me to create a program that is personalized to your health and fitness goals and prioritize mobility, recovery, and nutrition, subscribe to one of our best-selling functional strength training programs today to transform your health and physique. 

As always, thank you for reading, and don’t forget to follow and connect with me on Instagram, TikTok, and YouTube to stay on top with my content. Big love and I’ll catch you next time!