If you’re looking to change your body composition – whether that means losing fat, gaining muscle, or both – then you need to be doing the right exercises.
There are a lot of different exercises out there that claim to be the best for body composition, but not all of them are actually effective. In this article, we’re going to give you a list of the 8 best body composition exercises that you can do to make sure you get the results you want.
These exercises are:
- Squats
- Deadlifts
- Push-ups
- Kettlebell swings
- Burpees
- Thrusters
- Medicine ball overhead throw and chase
- Heavy punching bag intervals
Each of these exercises is effective for body composition in its own way, and we’ll explain why below. But before we get into that, let’s talk about what body composition actually is.
Changing Your Body
Body composition is the ratio of fat to muscle in your body. If you have a lot of fat and not much muscle, then your body composition is said to be “poor.” On the other hand, if you have more muscle than fat, then your body composition is said to be “good.”
There are a few different ways to measure body composition, but the most common is to use body fat percentage. This is the amount of fat in your body as a percentage of your total body weight.
For example, if you weigh 200 pounds and have 20% body fat, then your body fat percentage would be 40 pounds.
Body composition is important because it can affect your health, appearance, and performance. People with a higher percentage of body fat are at an increased risk for obesity-related diseases such as heart disease, diabetes, and cancer.
On the other hand, people with a lower percentage of body fat tend to be leaner and have more muscle. This not only looks better, but it can also improve your health and performance.
The Best Body Composition Exercises
Now that we know what body composition is, let’s talk about the best exercises for improving it. Remember, the goal here is to lose fat and/or gain muscle, so we’re looking for exercises that will help us do that
Squats
Squats are a great exercise for body composition because they help to build muscle and burn fat. When you do a squat, you’re working multiple muscles at once, including your quads, glutes, hamstrings, and core.
This makes them an excellent exercise for building muscle, and the more muscle you have, the more fat you’ll burn. In addition, squats are a great exercise for burning fat because they increase your heart rate and get your whole body moving.
Deadlifts
Deadlifts are another great exercise for body composition because they help to build muscle and burn fat. Like squats, they work multiple muscles at once and are an excellent exercise for building muscle.
In addition, deadlifts are a great exercise for burning fat because they increase your heart rate and get your whole body moving. They’re also a great exercise for improving posture and preventing back pain.
Push-ups
Push-ups are a great exercise for body composition because they help to build muscle and burn fat. Push-ups work your chest, shoulders, triceps, and core, so they’re an excellent exercise for building muscle.
In addition, push-ups are a great exercise for burning fat because they increase your heart rate and get your whole body moving. They’re also a great exercise for improving posture and preventing back pain
Kettlebell swings
Kettlebell swings are a great exercise for body composition because they help to build muscle and burn fat. Kettlebell swings work your shoulders, back, legs, and core, so they’re an excellent exercise for building muscle.
In addition, kettlebell swings are a great exercise for burning fat because they increase your heart rate and get your whole body moving. They’re also a great exercise for improving posture and preventing back pain.
Burpees
Burpees are a great exercise for body composition because they help to build muscle and burn fat. Burpees work your chest, shoulders, arms, legs, and core, so they’re an excellent exercise for building muscle.
In addition, burpees are a great exercise for burning fat because they increase your heart rate and get your whole body moving. They’re also a great exercise for improving posture and preventing back pain
Thrusters
Thrusters are a great exercise for body composition because they help to build muscle and burn fat. Thrusters work your quads, glutes, shoulders, and core, so they’re an excellent exercise for building muscle.
In addition, thrusters are a great exercise for burning fat because they increase your heart rate and get your whole body moving. They’re also a great exercise for improving posture and preventing back pain.
Medicine ball overhead throw and chase
Medicine ball overhead throws and chases are a great exercise for body composition because they help to build muscle and burn fat. This exercise works your shoulders, chest, triceps, and core, so it’s an excellent exercise for building muscle.
In addition, medicine ball overhead throws and chases are a great exercise for burning fat because they increase your heart rate and get your whole body moving. They’re also a great exercise for improving posture and preventing back pain.
Heavy punching bag intervals
Heavy punching bag intervals are a great exercise for body composition because they help to build muscle and burn fat. This exercise works your arms, shoulders, chest, and core, so it’s an excellent exercise for building muscle.
In addition, heavy punching bag intervals are a great exercise for burning fat because they increase your heart rate and get your whole body moving. They’re also a great exercise for improving posture and preventing back pain.
Exercises for Body Composition – Wrapping up
These are just a few of the best exercises for body composition. Remember, when it comes to transforming your body, there is no one “right” way to do it. Just pick an exercise or activity that you enjoy and that works for you, and stick with it. With consistency and dedication, you’ll see the results you want in no time. Thanks for reading!
Fitness, health, blogging and Psychology are my main interests. I’ve worked in many roles from product designer to engineer working with many products from fitness equipment and spa products to this role as a hands-on webmaster. Avid gym-go’er and captain of the good ship Fitness Authority
