The Only 5 Exercises Men Need to Get Lean
If you are looking to burn the last bit of body fat and get lean, nothing helps you like hitting the weight room, along with a clean diet.
It’s a surefire way to burn fat, build lean muscles, and ultimately achieve an overall fat-free muscular body.
It’d make sense to incorporate and focus on cardio if you have weight to lose and need to burn more calories. But if you are down to the last bit of fat and ready to uncover the cut, it’s time to jumpstart your fat loss.
When getting lean, building muscles that are going to be metabolically active is the key.
When you have more lean muscles, your body is metabolically more active and continues to burn calories and fat for hours even after the workout.
It’s a fast and effective path for getting lean, especially for men. When it comes to muscle-building workouts, focus on compound exercises. Their movements tackle multiple muscle groups at once, making your routine more efficient.
While there are countless compound moves you can do to build a lean body for men, all you really need is a handful.
With these 7 key get-lean exercises, you can activate every major muscle group in the body and more.
From chest muscles to the core, shoulders to the back, glutes to hamstrings, here are the only exercises men need to get lean and shredded. Do 2-3 sets of each move a few times a week to achieve your ultimate lean body.
How to Perform This Men’s Get-Lean Workout
To perform this resistance workout, you need a pair of dumbbells and a cable machine or resistance band with handles.
ACSM recommends that if you are a beginner to intermediate, aim for 8-10 reps and 1-3 sets of each exercise.
If you are an advanced lifter, add more sets or increase weight.
Not sure what workout reps and sets are right for you? Be sure to get in touch with a local fitness trainer to set the regimen that’s right for you.
The burpee is a full-body exercise that incorporates cardio into resistance training. It’s a great way to get your heart rate up, and burn calories while working your whole body. The burpee starts off with a vertical jump and quickly gets into a floor position for a full push-up.
It’s an effective bodyweight move that touches almost every muscle in your body without needing equipment.
Here is how to perform burpees in 4 easy steps:
- Stand with your feet shoulder-width apart and lower yourself into a squat position.
- Jump straight up with your arms above your head.
- Land on your two feet and get into a plank position with your hands right below your shoulders. Keeping your abs and core tight, do a push-up.
- Come up and explode into a high jump again and repeat.
This is one rep. Repeat 8-10 reps.
2. Dumbbell Squat to Press
The dumbbell squat to press is a full-body resistance move that builds strength and power.
It recruits the major lower body parts such as hamstrings, quads, and glutes as well as abs and arms in the upper body.
Moving from squat to shoulder press, this move helps build core stability as well as balance.
Here is how to perform the dumbbell squat to press.
- Grab a dumbbell in each hand and hold them at your shoulders with palms facing each other. Get into a standing position with your feet shoulder-width apart.
- Engage your abs and things your hips and lower yourself to a squat position. Don’t let your knees past the toes.
- Driving from your legs, come out to a standing position and press up dumbbells over your head.
- Lower dumbbells to your shoulder height and hinge your hips to prepare yourself to squat. That’s one rep.
3. Dumbbell Renegade Row
The dumbbell renegade row is a core exercise that engages more than just your trunk. This exercise cleverly incorporates push-and-pull movements that target both your shoulders and arms.
It’s an effective workout that builds core stability while working on multiple major upper body muscles.
Here’s How to perform a dumbbell renegade row
- Grab dumbbells with your hands and get into a high plank position. Adjust your hands so they’ll be directly below your shoulders. Your body should be forming a straight line from your head to tow. Keep your feet about hip-width apart.
- Tighten your abdominals glutes. Tuck in your core, so your back isn’t curving. Keep your torso still. Pull one dumbbell up toward your rib cage from your shoulder blade while keeping it close to your body.
- 3. Return the weight to the starting position and repeat on the other side. That’s one rep.
4. Push up
The push-up is one of the best foundational exercises that work every muscle in your body. While it primarily works the shoulders and chest, it’s a full-body move that tones every body part.
It’s also an effective bodyweight exercise for all fitness levels.
How to perform a push-up
- Get into a high-plank position with your hands directly below your shoulders. Keep them slightly wider than shoulder-width. Extend your legs and keep your body in a straight line from your head to your heels.
- Engage your abs and glutes. Lower your body until your chest almost touches the floor.
- Press yourself up to the starting position. That’s one rep.
5. Dumbbell Deadlift
The dumbbell deadlift is a compound lower-body exercise that builds strength in your whole body. It’s a dynamic move that requires the stability of your core, shoulders, back, and all your lower body.
How to Perform a Dumbbell Deadlift
- Grab a pair of dumbbells in your hands and position them in front of you with palms facing you.
- Hinge at your hips and start being knees slightly. With your abs engaged, lower the weights toward the ground until you feel the full stretch in the back of your legs.
- Brace core and return to the starting position. That’s one rep.