10 Best Workout to Lose Weight and Gain Muscle: Complete Plan for Body Transformation

10 Best Workout to Lose Weight and Gain Muscle are: Squats for legs, Deadlifts for back, Push-ups for chest, Pull-ups for back, Burpees for full body, Mountain Climbers for legs, Lunges for legs, Planks for core, Jumping Jacks for full body, and Bench Press  for chest.

Are you tired of choosing between losing weight or building muscle? The best workout to lose weight and gain muscle can help you achieve both goals together through body recomposition. This complete plan combines strength training with fat-burning exercises for maximum results. Whether you’re a beginner or experienced, this approach will transform your physique effectively and efficiently.

10 Best Workout to Lose Weight and Gain Muscle

These ten exercises form the foundation of any effective best workout to lose weight and gain muscle routine. Each movement targets multiple muscle groups while burning maximum calories for optimal body recomposition results.

Exercise	Primary Muscles	Secondary Benefits	Equipment Needed
Squats	Legs, Glutes	Core strength, calorie burn	Bodyweight/Weights
Deadlifts	Back, Legs	Full body strength	Barbell/Dumbbells
Push-ups	Chest, Arms	Core stability	Bodyweight
Pull-ups	Back, Arms	Grip strength	Pull-up bar
Burpees	Full Body	Cardio endurance	Bodyweight
Mountain Climbers	Core, Legs	Heart rate boost	Bodyweight
Lunges	Legs, Glutes	Balance, coordination	Bodyweight/Weights
Planks	Core	Posture improvement	Bodyweight
Jumping Jacks	Full Body	Cardiovascular health	Bodyweight
Bench Press	Chest, Arms	Upper body power	Barbell/Dumbbells

Squats: are the king of all exercises for the best workout to lose weight and gain muscle. They work your largest muscle groups, burning massive calories while building lean muscle mass in your legs and glutes. Perfect form involves sitting back like sitting in a chair, keeping your chest up throughout the movement.

Deadlifts: engage more muscles than any other exercise, making them essential for any burn fat gain muscle workout. They strengthen your entire posterior chain while teaching proper hip movement patterns. Start with light weights and focus on keeping your back straight throughout the lift.

Push-ups provide incredible upper body development without requiring any equipment, perfect for bodybuilding exercises at home routines. They target your chest, shoulders, and triceps while engaging your core for stability. Modify by doing knee push-ups or elevate your feet for increased difficulty.

Pull-ups balance out pushing movements and create a strong, defined back and arms. They’re challenging but incredibly effective for the best workout to lose weight and gain muscle goals. If you can’t do full pull-ups yet, start with assisted versions or negative repetitions.

Burpees combine strength training with intense cardio, making them perfect for workouts to burn fat and gain muscle. They work every muscle in your body while elevating your heart rate significantly. Start with 5-10 repetitions and gradually increase as your fitness improves over time.

Mountain Climbers provide intense core training while improving cardiovascular fitness, essential for any fat burn and muscle gain workout plan. They mimic running in a plank position, targeting your abs, shoulders, and legs simultaneously. Maintain proper plank form throughout the entire movement.

Lunges develop single-leg strength and stability while targeting your glutes, quads, and hamstrings effectively. They’re excellent for correcting muscle imbalances and improving functional movement patterns. Step forward into a deep lunge, ensuring your front knee tracks over your toes properly.

Planks build incredible core strength and stability, supporting all other exercises in your best workout plan to lose weight and gain muscle. They improve posture and reduce back pain while strengthening your entire midsection. Hold for 30-60 seconds with perfect form rather than longer with poor form.

For comprehensive core development, a structured calisthenics core workout can complement your plank training with additional bodyweight movements.

Jumping Jacks provide excellent cardiovascular benefits while engaging multiple muscle groups simultaneously. They’re perfect for warming up before strength training or as active recovery between sets. Land softly on your toes and maintain a steady rhythm throughout the exercise.

Bench Press builds impressive upper body strength and muscle mass, particularly in your chest, shoulders, and triceps. It’s a compound movement that allows for progressive overload, essential for muscle growth. Always use proper form and consider having a spotter for heavier weights.

For those interested in equipment-free alternatives, exploring calisthenics at home no equipment can provide excellent bodyweight variations of these exercises. Additionally, if you prefer working with weights at home, an arm workout at home with dumbbells offers targeted muscle development for upper body strength.

Can You Really Lose Weight and Gain Muscle at the Same Time?

Yes, you absolutely can lose weight and gain muscle simultaneously through a process called body recomposition. The best workout to lose weight and gain muscle works by creating the right stimulus for both fat loss and muscle building in each session. Your body can burn stored fat for energy while building new muscle tissue when you provide proper training and nutrition.

This approach is especially effective for beginners who can see rapid changes in body composition. Even experienced individuals can achieve simultaneous fat loss and muscle gain with the right burn fat gain muscle workout strategy. The key lies in combining progressive strength training with appropriate nutrition timing and adequate recovery periods.

How Body Recomposition Works for Fat Loss and Muscle Gain?

Body recomposition occurs when your body simultaneously breaks down fat tissue while building new muscle proteins. The best workout to lose weight and gain muscle creates the perfect environment for this dual process. During strength training, you create microscopic muscle tears that your body repairs with stronger, larger muscle fibers.

Meanwhile, creating a moderate calorie deficit forces your body to use stored fat for energy. The magic happens when these processes occur together through proper exercise selection and timing. Your fat burn and muscle gain workout plan must provide enough stimulus for muscle growth while maintaining the metabolic demand necessary for continued fat loss.

How to Lose Fat?

Fat loss requires creating a calorie deficit where you burn more energy than you consume daily. The best workout to lose weight and gain muscle incorporates both cardiovascular exercise and strength training to maximize calorie expenditure. High-intensity interval training (HIIT) proves particularly effective for burning calories during and after exercise through increased metabolic rate.

Combining cardio with strength training prevents muscle loss during fat reduction phases. Your workouts to burn fat and gain muscle should emphasize compound movements that work multiple muscle groups simultaneously, creating maximum calorie burn. Consistency with your exercise routine and maintaining a moderate calorie deficit ensures steady, sustainable fat loss results.

How to Gain Muscle?

Muscle gain requires progressive overload, adequate protein intake, and sufficient recovery time between training sessions. The best workout to lose weight and gain muscle must include resistance training that challenges your muscles beyond their current capacity. This stimulus triggers muscle protein synthesis, the process by which your body builds new muscle tissue.

Focus on compound exercises that allow you to lift heavy weights safely while working multiple muscle groups. Your burn fat gain muscle workout should target each major muscle group at least twice weekly for optimal growth stimulus. Proper nutrition, especially protein timing around workouts, supports the muscle-building process while maintaining energy for training sessions.

If you’re looking to progress to heavier resistance, learning how to lift heavier weights safely is crucial for continued muscle development.

How To Simultaneously Gain Muscle And Eliminate Fat?

Simultaneous muscle gain and fat elimination requires careful balance of training intensity, nutrition timing, and recovery protocols. The best workout to lose weight and gain muscle combines heavy resistance training with strategic cardiovascular exercise. This approach maintains muscle-building stimulus while creating the metabolic demand necessary for fat oxidation.

Your fat burn muscle gain workout plan should prioritize compound movements that provide maximum muscle activation and calorie expenditure. Proper nutrition timing, especially consuming protein within two hours post-workout, supports muscle protein synthesis while maintaining fat loss. Adequate sleep and stress management ensure your body can effectively partition nutrients toward muscle building rather than fat storage.

The Best Workout Plan to Lose Weight and Gain Muscle

Creating an effective workout plan requires balancing strength training with cardiovascular exercise for optimal body recomposition. The best workout to lose weight and gain muscle combines compound movements, progressive overload, and strategic cardio timing. This balanced approach ensures maximum muscle building while maintaining consistent fat loss throughout your transformation journey.

• Strength Training for Muscle Building forms the foundation of effective body recomposition through progressive overload and compound movements that stimulate maximum muscle growth while burning significant calories.
• Cardio Exercises for Fat Burning complement strength training by creating additional calorie deficit through HIIT and moderate-intensity sessions that preserve muscle mass while accelerating fat loss.
• Compound Movements for Maximum Results provide the greatest return on training investment by working multiple muscle groups simultaneously, increasing calorie burn and muscle-building stimulus per exercise session.

For those new to structured training, starting with warm up exercises for beginners ensures proper preparation and injury prevention.

The 12 Week Diet Plan for Lose Weight and Gain Muscle

A structured 12-week approach provides the timeframe needed to see significant body recomposition results. This plan gradually progresses training intensity while adjusting nutrition to support both muscle building and fat loss goals simultaneously.

Week	Training Focus	Calorie Deficit	Protein Intake	Cardio Frequency
1-3	Foundation Building	300 calories	1g/lb bodyweight	3x per week
4-6	Intensity Increase	400 calories	1.1g/lb bodyweight	4x per week
7-9	Peak Training	350 calories	1.2g/lb bodyweight	4x per week
10-12	Final Push	300 calories	1.1g/lb bodyweight	3x per week

Fat Burn and Muscle Gain Workout Plan (Weekly Schedule)

This comprehensive weekly schedule balances strength training with cardiovascular exercise for optimal body recomposition results. Each day targets specific muscle groups while maintaining overall training volume for continued progress and adaptation.

Day	Workout Type	Duration	Primary Focus	Recovery Time
Monday	Upper Body Strength	60 minutes	Chest, Back, Arms	24-48 hours
Tuesday	HIIT Cardio	30 minutes	Fat Burning	12-24 hours
Wednesday	Lower Body Strength	60 minutes	Legs, Glutes	24-48 hours
Thursday	Active Recovery	30 minutes	Mobility, Stretching	N/A
Friday	Full Body Circuit	45 minutes	Total Body	24-48 hours
Saturday	Steady Cardio	45 minutes	Endurance	12-24 hours
Sunday	Complete Rest	N/A	Recovery	N/A

For upper body focused days, incorporating chest and tricep workout with dumbbells can provide excellent muscle-building stimulus.

Tips for Workouts to Burn Fat and Gain Muscle

These practical tips will maximize the effectiveness of your best workout to lose weight and gain muscle routine. Implementing these strategies ensures you get the most from every training session while avoiding common pitfalls.

• Progressive Overload: Gradually increase weight, reps, or sets each week to continually challenge your muscles and promote growth
• Compound Focus: Prioritize exercises that work multiple muscle groups simultaneously for maximum calorie burn and muscle activation
• Rest Periods: Allow 48-72 hours between training the same muscle groups to ensure proper recovery and growth
• Form First: Perfect your technique before increasing weight to prevent injury and maximize muscle activation
• Consistency: Stick to your schedule for at least 8-12 weeks to see significant body recomposition results
• Track Progress: Record weights, reps, and measurements to monitor improvements and adjust your program accordingly

For women looking to tone their arms specifically, arm workouts with dumbbells women’s provides targeted exercises for lean muscle development. Those interested in comprehensive home training can explore bodybuilding exercises at home for muscle building without gym equipment.

Nutrition Tips to Support Your Burn Fat Gain Muscle Workout

Proper nutrition provides the foundation for successful body recomposition, supplying energy for workouts while providing building blocks for muscle growth. These evidence-based strategies optimize your results from the best workout to lose weight and gain muscle.

Nutrient	Daily Target	Timing	Food Sources	Benefits
Protein	1-1.2g per lb	Post-workout	Chicken, Fish, Eggs	Muscle building
Carbs	1-1.5g per lb	Pre/Post workout	Rice, Oats, Fruits	Energy for training
Fats	0.3-0.4g per lb	Away from workouts	Nuts, Oils, Avocado	Hormone production
Water	1 gallon	Throughout day	Water, Herbal teas	Hydration, recovery
Calories	BMR x 1.4-1.6	Spread evenly	Whole foods	Body recomposition

Understanding what is foam rolling can also aid in recovery and muscle maintenance between training sessions.

Common Mistakes to Avoid in Your Fat Burn Muscle Gain Workout Plan

Avoiding these common errors will accelerate your progress and prevent frustration with your best workout to lose weight and gain muscle results. Recognition and correction of these mistakes separates successful transformations from stalled progress.

• Too Much Cardio: Excessive cardio can interfere with muscle building and recovery, limiting body recomposition results
• Inadequate Protein: Insufficient protein intake prevents muscle growth and can lead to muscle loss during fat loss phases
• Inconsistent Training: Sporadic workout frequency doesn’t provide consistent stimulus needed for body recomposition changes
• Extreme Calorie Restriction: Severe calorie deficits can cause muscle loss and metabolic slowdown rather than fat loss
• Ignoring Recovery: Poor sleep and inadequate rest periods prevent muscle growth and fat loss adaptations
• No Progressive Overload: Using the same weights and reps prevents continued muscle growth and strength gains
• Impatience: Expecting rapid results leads to program hopping and prevents seeing long-term body composition changes

For those interested in bodyweight alternatives, exploring does calisthenics build muscle can provide insight into equipment-free muscle building options.

Conclusion

The best workout to lose weight and gain muscle requires combining strength training with strategic cardio, proper nutrition, and consistent effort. Body recomposition is achievable when you follow proven principles of progressive overload, adequate protein intake, and sufficient recovery time for optimal results.

If you’re just beginning your fitness journey, learning how to start calisthenics can provide an excellent foundation for building strength and muscle using bodyweight exercises. A comprehensive calisthenic workout plan can serve as an alternative approach to traditional gym-based routines for achieving body recomposition goals.

Want to master the calisthenics handstand and take your skills to the next level? Whether you’re a beginner or pushing advanced skills, ISC – Indian School of Calisthenics offers expert guidance to help you master bodyweight training. Visit us at SRPF Ground, NH8, Goregaon (E), Mumbai – 400065. For class schedules, personalized coaching, or more details, call +91 77159 53218. Train smart, move better, and unlock your back strength with ISC.

Best Workout to Lose Weight and Gain Muscle – FAQs