Say Goodbye to Fat and Hello to Muscle With These Body-Transforming Exercises

Updated on 6/23/2018 at 7:00 PM

POPSUGAR Photography | Benjamin Stone

Burn body fat and build lean muscle faster by ditching the cardio and picking up the heavy weights. These exercises are great for building muscle, but they're only one piece of the puzzle. You're going to need to challenge yourself with the amount of sets and reps, eat clean, do recovery work, and get enough sleep.

To create a workout, you can:

Focus on one body part and complete six to eight exercises (for time and/or reps)
Create a full-body workout consisting of six to eight exercises (for time and/or reps)

Don't forget to warm up and cool down before your workouts.

Squat, Curl, and Press

Stand with your feet directly under your hips, holding a dumbbell in each hand. Sit back into your squat, keeping the weight in your heels and bringing your thighs parallel to the floor without letting your knees go beyond your toes.
Push through your heels to return to standing while bringing the weights to your shoulders, performing a bicep curl.
Stabilize your torso and keep your arms moving upward, performing an overhead press with the palms facing out.
Lower your arms back to your side to complete one rep.

Plank Row

Start in a plank position with your legs wider than hip distance; the wider stance makes you more stable. Hold on to your dumbbells, keeping your wrist locked to protect the joint.
With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your left elbow to row; feel your left shoulder blade sliding toward your spine as you bend your elbow up toward the ceiling.
Keeping your neck long and energized, return the weight to the ground, and repeat the movement on your right side. This completes one rep.

Lying Butt Lifts

Lie flat on your back on a mat with your knees bent and your arms at your sides. Feet should be hip distance apart.
Slowly raise your pelvis up toward the ceiling to a point where your body will be at about a 40- to 45-degree angle relative to the floor.
At the top of the movement, be sure to really flex your butt for one second — try to make it a long second.
Now slowly return to the starting position to complete one rep.

Kettlebell Squat and Swing

Stand with your feet wider than hip width apart, toes slightly pointing out. Squat down and hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
As you inhale, press into your feet and squeeze your butt to explode up, straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders.
Exhale and, with control, come back to the starting position, allowing the kettlebell to swing back between your legs.

Upright Row

Stand with your feet hip distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. The shoulders should be over your pelvis, with knees slightly bent.
Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
Slowly lower them to the starting position. This counts as one rep.

Dumbbell Walking Lunges

Stand upright, feet together, with 10-pound dumbbells at your side. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side. This completes one rep.

Push-Up and Rotate

Begin in a plank position with your feet in line with your hips and your hands each holding a dumbbell.
Lower your body toward the floor, then push through your arms, returning to plank.
Twist to the left, reaching your left arm, dumbbell in hand, to the ceiling without letting your pelvis raise or lower.
Return to plank position, bringing your hand back to the floor. Do another push-up and twist to the right. This completes one rep.

Barbell Hip Thrusts

Sitting on the floor with your legs extended, rest your back against a stable bench.
Place a towel or shoulder cushion on the bar for comfort (optional). Roll the barbell over your thighs until the bar is directly above your hip joints.
Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
With control, lower back down to the ground.
This is one rep.

Overhead Triceps Extensions

Stand with your feet hip distance apart.
Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.

Bent-Over Row

Lean forward and bend both knees, remembering to keep a flat back.
Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do so. Be sure to keep your elbows in and pointed upward. Don't arch your back.
Slowly lower the weights back to the starting position to complete one rep.

Bicep Curl and Overhead Press

Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.

Skull Crushers

Grab a set of dumbbells, and start by lying on your back with the knees bent.
With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
Lift your arms back to starting position. This is one rep.

Side Lunge With Bicep Curl

Holding a pair of dumbbells, stand with your feet and knees together. Perform a bicep curl by bending your elbows to bring the weights to your shoulders.
Lower your arms toward the floor as you take a large step to the left with your left foot, lunging toward the floor. Make sure your left knee does not extend past your toes, and keep your right leg relatively straight.
As you push off through your left foot to return to standing, perform a bicep curl. This completes the rep.

Squat to Overhead Press

Stand with your legs just slightly wider than hip distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
Bend your knees as if you were sitting in a chair, keeping weight on your heels.
Press the dumbbells overhead as you straighten your knees to return to standing. This counts as one rep.

Dumbbell Deadlifts

Hold a dumbbell in each hand by your sides with straight arms, and have a slight bend in your knees.
Lower the dumbbells toward the floor. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.
Straighten your torso so you have a straight body alignment. This counts as one rep.

Bulgarian Split Squat

Grab a pair of 10-pound dumbbells. Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground.
Press your right heel into the ground to straighten your right knee. This completes one rep.

Bent-Over Reverse Fly

Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.

Dumbbell Lunges With Biceps Curl

Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
Step forward with the right foot as you bend the elbows in a biceps curl. Lower your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle and lower the left knee to just tap the floor.
Keep the weight in your heels as you push back to the starting position. This counts as one rep.

Arnold Press

Start holding dumbbells directly in front of your face with your arms bent at a 90-degree angle.
Open arms out to the side, maintaining the bend at the elbow.
Press weights directly up so that arms are fully extending.
Return to start by reversing the entire movement.

Hex Bar Deadlift

Load the hex bar with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight.
Stand in the center of the hex bar with your feet hip width apart.
Bend at your hips and knees as you grab the handles of the hex bar. Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).
Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
Squeeze your glutes at the top of the lift to ensure you get full hip extension.
Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest open and your back flat. This counts as one rep.

Plank Triceps Kickbacks

Start in a plank position with palms directly below your shoulders and your core engaged, with one hand holding a dumbbell by your chest, elbow tucked by your side.
Extend your arm behind you.
Slowly return to start.
This completes one rep.

Goblet Squat

Stand with your feet wider than shoulder width with toes pointed slightly out. If using a dumbbell, hold it at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
With your weight focused in your heels, push yourself up to the starting position. This completes one rep.

Hamstring Curls

Start by lying face down on the hamstring curl machine. The pad of the machine should be on the back of your legs at the bottom of your calves.
Keeping your body flat on the bench, lightly grasp the handles near the front to stabilize your upper body. Bend your knees to bring your heels toward your glutes, stopping once your knees have reached a 90-degree angle. Hold for one second.
Slowly lower down for three seconds.
That's one rep.

Split Squat With Overhead Press

Holding the weights at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.
Lower the weights to your shoulders as you bend your knees, making 90-degree angles with both legs.
Straighten both legs as you press the weights back toward the ceiling. This completes one rep.

Rotate Row

Start in a shallow squat, holding the weight in your right hand.
Pull your elbow back, squeezing your right shoulder blade toward your spine while you twist to the right. This completes one rep.

Single-Leg Extension

Select your desired weight on the weight stack and insert the pin. A good weight to start with for beginners is five pounds. If you're more advanced, try 10 to 17.5 pounds.
Start in a seated position on the machine with your back flat against the backrest and your legs underneath the pad. Make any necessary adjustments to the pad so that it's right above your ankle.
With your right leg still bent at a 90-degree angle, grip the side handles while maintaining a relaxed upper-body position.
Using your left quadriceps, begin to extend your left leg until it is fully extended. Hold for one second.
Slowly lower back down to your start position.
That's one rep.

*To modify this exercise, extend both legs at the same time and increase the weight to 20 to 30 pounds.

Lawnmower

Holding one dumbbell in your left hand with your right hand on your hip, squat, bringing the weight toward the floor.
Exhale, pull your abs to your spine as you straighten your legs, and pull your elbow behind you, bringing the weight to your chest. Your torso will twist to the left.
Bend your knees and squat as you return to the starting position to complete a rep.

Bridge With Chest Press

Start on your back with your knees bent and your feet hip distance apart. Hold weights by your chest.
Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
Holding the bridge, press the weights to the ceiling, directly above your shoulders.
Lower the weights to complete the rep.

Deadlift With Front Row

Stand upright, holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and your knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights as far as possible without rounding your back, which should remain straight.
Squeeze your glutes to return to standing, keeping your back straight. Once you're standing, pull the weights up the front of your body, bringing them to your chin with elbows wide. Lower the weights to complete one rep.

Lying Chest Fly

Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.

Side Lunge

Holding the weight in your right hand, stand with your feet and knees together.
Take a large step with your left foot to the left side, lunging toward the floor.
Make sure your left knee does not extend past your toes, and keep your right leg relatively straight.
Push off through your left foot, emphasizing the weight in the heel, to return to the start to complete one rep.

Weighted Squat

Stand with feet a little wider than your hips, with toes pointed slightly outward, holding one dumbbell in both hands.
Sit back to squat, keeping the weight in your heels and your chest lifted. The bottom of the dumbbell should lightly tap the floor.
Push through your heels to return to standing to complete one rep.

Side Lunge to Curtsy Squat

Holding a dumbbell at your chest, step your left leg wide to the left, coming into a lateral lunge, bending your left knee. Keep your chest lifted and your weight in your left heel.
Push off with your left foot and cross the left leg behind your right, coming into a curtsy, bending both knees. This completes one rep.

Surrender

Stand holding weights in both hands just above your shoulders with bent elbows, and bring your right knee to the ground.
Bring your left knee down so you are kneeling.
Lift your right foot up and place it in front of you. Bring the left foot forward as you stand up. This completes one rep.

Single-Leg Deadlift With Row

Stand up straight and hold two dumbbells with your palms facing each other.
Lift your left foot up a bit and balance on your right leg. Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body.
Holding this position, perform a row by bending your elbows back so that the dumbbells meet the sides of your chest while squeezing your shoulder blades together. Lower weights back toward the floor.
With your back straight, return upright, coming to your starting position, to complete one rep.

Dumbbell Squat

Stand with your feet hip distance apart, holding a dumbbell at each shoulder.
Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
Press through your heels and slowly straighten your legs to stand up, completing one rep. Make sure to keep your spine neutral. Do not round your back.

Reverse Lunge With Bicep Curl

Begin with your feet together, holding dumbbells at your sides.
Step your right foot back into a deep lunge as you bend your elbows, bringing weights to your shoulders for the bicep curl. Make sure your left knee is directly over your ankle, and bend your right knee so it almost touches the floor.
Focus on your left glute as you step your right foot forward to return to the starting position, lowering weights back to your sides. Repeat, lunging the left foot back. This counts as one rep.

Weighted Donkey Kick

Start on all fours and place a weight in the crease of your right knee.
Keeping your right knee bent at a 90-degree angle, lift your right leg up until you feel your right glute engage. Flex your foot, and slowly pulse the foot toward the ceiling by squeezing your glute. Do not move the torso at all — the motion is just in the hip joint.
This completes one rep.

Leaning Camel

Start on your knees. If this hurts your knees, fold up a mat or towel and kneel on that for a little cushioning. Your thighs should be parallel.
Hold a five- to eight-pound dumbbell with both hands in front of your chest.
Take a breath in, and as you exhale, lean back, squeezing your glutes, and use your abs to keep your spine straight.
As you inhale, return your torso back to the starting position to complete the rep.

Single-Arm Chest Press

Lie on your back with your heels about a foot away from your butt. Hold a dumbbell in your left hand and bring both hands to the ceiling.
Bend your left elbow, lowering your upper arm to the floor. Exhale and straighten your elbow, pressing the weight back to the ceiling to complete a rep.