Get in shape faster with these classic gym exercises, which are more efficient and maximize workout time. You’ll burn more fat and build more muscle in half the time than with conventional workouts.

To build muscle fast and lose fat, do this circuit three times a week, with a day off between workouts.

1. Squats are a great exercise for building muscle and strength. 

They work the quads, hamstrings, glutes, lower back, and abs. It’s important to get the technique right with this exercise. If you don’t have a strong core, your back will probably curve, which could cause lower back problems and reduce the work you should be doing on the muscles.

Now, to make the exercise more challenging and boost your power, you can add a military press movement. Instead of putting the barbell on your back, hold it in front of you at shoulder height.

This makes your torso more upright and reduces the problems that often occur with the back while working the abs more. Plus, adding the military press to squats will also work your shoulders and triceps. It’ll also boost testosterone and growth hormone levels, so your muscles will grow for longer.

When it comes to grip, it’s best to take the bar overhand and at shoulder height. Lower yourself down until your thighs are parallel to the ground. Then, when you’re coming up, lift the bar above your head. You should aim for about eight reps.

2. Improve your bench press!

This classic exercise works all the muscles involved in chest growth. The issue with this exercise is that it’s easy to get carried away and add too much weight, which can mess up the movement and form and even lead to injury. It also means you need to work the muscle correctly.

The key to improving this exercise is to work it with the best possible technique, going back to the basics. It’s a good idea to reduce the weight to 20% and keep your elbows close to your torso with your hands parallel to your shoulders. You can also work your abs by doing a leg raise when the bar is on the support at rest.

To do this exercise right:

1. Start by stretching on the bench and lowering the bar to mid-chest height.
2. Bring your arms back up to the starting position and straighten them out.
3. Keep your heels on the floor and tighten your abs to keep your body stable.
4. Once you’ve finished your reps and the bar is back on the rack, lift your feet and legs parallel to the floor.
5. Make sure you hold for the full rest time so you don’t have to do the plank later.
6. Do 10 reps of the exercise per set.

3. Enhanced Inverted Rowing

This new and improved version of the inverted row is great for building core muscles and strengthening your midsection. It’s true that the stronger your core muscles are, the better the results will be, and the more effective any exercise you do will be. This also means you can save time and work your abs completely without affecting the work of your back and hands.

To do this exercise:

1. Put the barbell on a weight rack or use the multipower.
2. Position yourself underneath it with the bar at waist height.
3. Grab the bar with your hands, and you can put your legs on top of a FitBall, touching your heels.
4. Once you’re in position, tighten your abs and pull yourself up until your chest touches the bar.
5. Try to do 10 repetitions.

4. Improve your barbell

Rowing with this new and improved version of the incline row. It’s a great way to target your back muscles and get the results you’re looking for. Before you start the main movement, do a leg raise lying on your side. This simple step will help you engage your glutes and burn more fat during the exercise.

Next, combine the barbell squat and deadlift to activate the back muscles further.

From left to right, squat the barbell up to your chest, then lower the bar and perform a deadlift. For a more powerful muscle workout, do the reps without resting in between. Aim for about 8 reps in each set.

5. Pull-ups are a great full-body exercise

That works your biceps, abs, shoulders, and lats. A lot of people need to correct their mistakes when they do this exercise, especially when they swing too much.

A recent study showed that 30 minutes of eccentric training, focusing on the slow and precise lowering movement, is just as effective as three 60-minute weight-lifting sessions. You can make the exercise more powerful by lifting your knees. This also works the abs and increases the benefits of the aerobic training you did earlier.

Use a box or bench to help you get to the top of the bar. To do this exercise right, you’ll want to grasp the bar with a prone grip, palms down, and a shoulder-width grip. Then, lower your body slowly with your arms straight and without swinging. In this position, bring your knees up to your chest up to 10 times before releasing the bar. You should aim to do about 12 repetitions.

If you’re looking to build muscle and lose fat fast, we suggest doing this circuit three times a week, with at least one day of rest in between.