So, what I’m going to do for you in this article is highlight 5 bang-for-your-buck exercises that not only burn a ton of body fat but also build muscle at the same time.
I’m a firm believer that, alongside time,
focus and energy are your most valuable assets—and you want to maximize all 3.
To do that, you keep your workouts short—think along the lines of 10 to 20 minutes—and you pick the right exercises.
This is where high-intensity interval training (HIIT) comes into play.
For those unfamiliar, HIIT consists of short bursts of intense exercise followed by periods of recovery.
Imagine sprinting up a hill as fast as you can, then taking a 30-second break to recover, and then sprinting again at full effort. This approach is a very time-efficient way to train because:
It keeps your heart rate elevated.
It burns a lot of calories in a very short period of time.
Exercise #1 Hill Sprints
Sprinting is the most effective form of fat loss and muscle-building cardio you can do. No other exercise comes close, and there are 3 key reasons why.
1. Intensity
When it comes to intensity, sprinting is about as intense as it gets. Just look at the action itself—you’re going all out, moving as fast as you possibly can. A simple way to gauge exercise intensity is whether you can hold a conversation while doing it.
During sprints, there’s absolutely no chance you can talk, which clearly shows how demanding this exercise is.
2. Metabolic Boost
The second reason sprints are so effective is their impact on your metabolism. Because of their explosive nature, sprinting revs up your metabolism not just for hours after your workout, but for days. This extended metabolic boost helps you burn more calories even while at rest.
3. Muscle Preservation and Growth
Unlike long-distance running, which can break down muscle tissue, sprinting actually preserves and even builds muscle. Sprinting activates your fast-twitch muscle fibers, meaning you’ll build muscle while simultaneously burning fat.
A lot of people don’t realize this, but one of the best ab exercises you can do is actually sprinting.
Sprinting also builds your hamstrings and glutes, making it a fantastic full-body workout.
If you don’t believe me, just look at the physique (image above) of an average sprinter—they are absolutely stacked. While sprinters do spend time in the weight room, sprinting itself contributes significantly to their muscular and lean physique.
If you want to get started with hill sprints, here’s what you should do:
Find a hill and sprint up it as fast as you can. Personally, I stop when I feel my speed dropping off, then take a break before sprinting up the same hill again.
If you’re new to this, start with 3 to 4 sprints and gradually add more sets as you build endurance and strength over the weeks.
Exercise #2 Kettlebell Ballistics
For those who don't know, kettlebell training can be divided into two groups.
The first group consists of what are called grind exercises.
Grind exercises are like your traditional strength training movements, so think along the lines of squats and walking lunges.
The second group consists of what are called ballistics.
Ballistic exercises involve swinging and throwing the kettlebell, so think along the lines of kettlebell snatches and kettlebell swings.
When it comes to muscle building and cardio, it's ballistics that you want to focus on.
Just like sprinting, ballistics rev up your metabolism and build muscle at the same time.
A great way to get started with ballistics is to do them in an interval training format.
For example, you could do kettlebell swings all out for 30 seconds, then take a 30-second break.
That’s one minute altogether.
All you need to do is repeat this for 10 minutes, and I’m pretty sure your heart will be pounding out of your chest.
Exercise #3 Prowler Pushes and Pulls
Just like sprinting and kettlebell ballistics, the prowler can be used to build muscle and burn fat simultaneously.
However, the prowler has one key advantage that kettlebells and sprinting do not:
Training with a prowler is predominantly concentric.
In layman's terms, this means it won't beat your body up like sprinting or kettlebell ballistics.
For example, with sprinting, you should only do it twice a week at most. On the other hand, you can train with the prowler 4, 5, or even 6 times a week, depending on your fitness level.
So, if training frequency is important to you and you like being in the gym more often, you'd probably be better off training with the prowler.
The best way to use this piece of equipment is to mix it up. For example, one day you could load it with a heavy weight and push or pull it for shorter distances.
On another day, you might load it lightly—say, with just one plate—and push or pull it for longer distances.
The beauty of the prowler is its versatility, allowing you to switch up your workouts to suit your goals.
Exercise #4 Jump Rope
This is a favorite conditioning tool of many boxers, and for good reason.
It’s dirt cheap. You can pick up a jump rope for less than $10.
It strengthens your ankles.
It improves foot speed and coordination.
It builds muscle in your calves and burns quite a lot of calories in a short period of time.
10 to 20 minutes is all you need.
The best way to use a jump rope is to train in an interval style way. For example, you could go all out for one minute, take a 30-second break, and then BOOM you go at it again.
Exercise #5 Sledgehammer Swings
Just like sprints, sledgehammer swings are one of the most underrated yet effective core exercises you can do.
Take the rotational swing, for example. When you perform this exercise, you will absolutely hammer—no pun intended—your obliques, which are the muscles on the sides of your stomach.
The same principle applies:
Train this exercise in an interval style way. For example, you could swing the hammer for 30 seconds, then take a 30-second break, and then go at it again.
Believe you me, you’ll be absolutely smoked after 10 minutes of doing this exercise, especially if you do it properly.
One thing to note is that this isn’t solely an arm exercise—you generate power by coiling with your hips.