Here's a set of exercises to burn fat and build muscles

Exercises to burn fat and build muscles

Some exercises like squats and pushups target different muscle groups to build endurance and boost body strength, while helping burn more fat. Since Fitness Garage aims to help every woman get a healthy strong body, we offer these exercises with instructions so you can easily do them.

First exercise: Squat With an Overhead Press

How to do the exercise:-

Stand with your feet a bit wider than shoulder-width apart.
Hold a weight that suits you in both hands and rest your hands on your shoulders.
Lower your body down into a squat position.
Keep your back straight and tighten your belly muscles.
When you lower your body, the pressure is on your hips backward.
When you lift yourself, press on your heel and raise your arms up.
Repeat this exercise 16 times in 3 sets.

Second exercise: Squat, Curl, and Press

Exercises to burn fat and build muscles

How to do the exercise:-

Stand with feet apart, holding suitable weights, keep your arms straight by your sides.
Go down like a squat so the weights touch the floor, then twist your hand so your palm faces forward and lift the weights up.
Keep your back and stomach tight.
Bend your arms and stretch them out while lifting your body.
Make your hand movement natural and don't be hard on yourself.
Repeat this exercise 12 times in 3 sets.

The third exercise: Single-Arm Squat and Swing

How to do the exercise:-

Stand with your hips apart, holding a weight only in your right hand.
Go down like in a squat and swing the weight between your thighs.
Keep your whole body tight and straight.
The weight should come up to your head level.
Repeat this exercise 12 reps in 3 sets.

Exercise 4: Squat, Deadlift, Row, and Front Raise

How to do the exercise:-

Stand with your feet a bit apart, and hold a weight in both hands.
Lower down like a squat and lift the weight, keep your arms straight.
Push yourself up to the starting position.
Repeat this exercise 12 times in 3 sets.

Exercise 5: Side Squat to Overhead Press

How to do the exercise :-

Stand with your feet apart, holding the weight in front of your chest.
Go down into a squat while lifting the weight up.
Return the weight to the starting position as your body stands back up.
Repeat this exercise 13 times in 3 sets.

Exercise 6: Single-Arm Clean and Press

How to do the exercise :-

Stand with feet and thighs apart and hold a weight in your right hand with your arm raised up.
Lower into a squat and bend your arm until it reaches your shoulder, then touch the ground.
Keep your back tight and your abs straight.
Repeat this exercise 16 times in 3 sets.

The seventh exercise : Pushup Plank and Single-Arm Row

How to do the exercise :-

Take plank position holding weights in each hand.
Your palms should be parallel to your shoulders.
Pull the weight toward your body so your forearm is parallel to the ground.
Keep your back straight.
Repeat 16 times per hand for 3 sets.

Exercise 8: Walking Knee Lunge

How to do the exercise:

Hold a medium weight in your hands and raise your hand up.
Step back with your left foot and lower down until your knee touches the ground.
Then lift yourself up again using your right foot.
Do this exercise 8 times for each foot, switching the weight.