Best Workouts to Get Lean

Best Workouts To Get Lean

Are you tired of feeling sluggish and carrying around excess body fat? If so, you’re not alone. Many people struggle with achieving a lean physique, but the good news is that it’s not impossible. With the right combination of workouts and nutrition, you can transform your body and feel confident in your own skin.

In this blog post, we’ll be discussing the best workouts to get lean. From high-intensity interval training to strength training, we’ll cover a variety of exercises that will help you burn fat and build muscle. Whether you’re a beginner or a seasoned gym-goer, there’s something for everyone in this guide. So, let’s get started on your journey to a leaner, healthier you!

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a type of workout that involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. The goal of HIIT is to increase your heart rate and burn more calories in a shorter amount of time than traditional cardio workouts.

To do a HIIT workout, you can choose any exercise that gets your heart rate up, such as running, cycling, or jumping jacks. Start with a warm-up of 5-10 minutes of low-intensity exercise, then alternate between 30-60 seconds of high-intensity exercise and 30-60 seconds of rest or low-intensity exercise. Repeat this cycle for 20-30 minutes, then cool down with 5-10 minutes of low-intensity exercise.

The benefits of HIIT include improved cardiovascular health, increased calorie burn, and improved endurance. HIIT has also been shown to be more effective at reducing body fat than traditional cardio workouts. Additionally, HIIT can be done with little to no equipment, making it a convenient and cost-effective workout option.

Resistance Training with Weights or Bodyweight

Resistance training, also known as strength training, is a type of exercise that involves using resistance to build and strengthen muscles. This can be done using weights, such as dumbbells or barbells, or simply using your own bodyweight. Resistance training is an important component of any fitness routine, as it helps to increase muscle mass, improve bone density, and boost metabolism.

To perform resistance training with weights, you will need access to a gym or a set of weights at home. Start by selecting a weight that is challenging but manageable for you. Begin with a warm-up set of 10-15 reps with a lighter weight, then move on to 2-3 sets of 8-12 reps with your chosen weight. Focus on proper form and technique, and take breaks as needed.

If you don’t have access to weights, you can still perform resistance training using your own bodyweight. Exercises such as push-ups, squats, lunges, and planks are all effective ways to build strength and muscle. Start with a few sets of 10-15 reps, and gradually increase the number of reps or sets as you get stronger.

The benefits of resistance training are numerous. In addition to building muscle and improving bone density, it can also help to increase metabolism, improve posture, and reduce the risk of injury. Resistance training has also been shown to have a positive impact on mental health, reducing symptoms of anxiety and depression.

Overall, resistance training is an essential component of any fitness routine. Whether you choose to use weights or your own bodyweight, incorporating resistance training into your workouts can help you to build strength, improve your overall health, and feel your best.

Plyometric Exercises

Plyometric exercises are high-intensity movements that involve explosive, rapid contractions of muscles. These exercises are designed to improve power, speed, and agility, making them popular among athletes and fitness enthusiasts alike.

To perform plyometric exercises, you typically start with a brief period of stretching and warm-up exercises to prepare your muscles for the explosive movements. Then, you perform a series of exercises that involve jumping, hopping, bounding, or other explosive movements.

Some common plyometric exercises include box jumps, jump squats, and burpees. To perform a box jump, for example, you start by standing in front of a sturdy box or platform. Then, you jump onto the box, landing with both feet at the same time. You then step or jump back down to the starting position and repeat the exercise for several repetitions.

The benefits of plyometric exercises are numerous. They can help improve your overall athletic performance by increasing your power, speed, and agility. They can also help you burn calories and build muscle, making them a great addition to any weight loss or muscle-building program.

However, plyometric exercises can be challenging and should be approached with caution. It’s important to start with low-intensity exercises and gradually increase the intensity and duration of your workouts over time. Additionally, it’s important to use proper form and technique to avoid injury. If you’re new to plyometric exercises, consider working with a certified personal trainer to ensure you’re performing the exercises correctly and safely.

Circuit Training

Circuit training is a type of workout that involves performing a series of exercises in a specific order, with little to no rest in between. The exercises can be a combination of strength training, cardio, and flexibility movements, and can be customized to fit the individual’s fitness level and goals.

To do a circuit training workout, start by selecting a series of exercises that target different muscle groups and movements. For example, you could choose squats, push-ups, lunges, jumping jacks, and planks. Perform each exercise for a set amount of time or number of repetitions, and then move on to the next exercise without resting. Once you have completed all of the exercises in the circuit, take a short break and then repeat the circuit for a total of 2-3 rounds.

The benefits of circuit training are numerous. First, it is a time-efficient way to get a full-body workout, as you can target multiple muscle groups in a single session. It also helps to improve cardiovascular endurance, as the constant movement and lack of rest keeps your heart rate elevated. Additionally, circuit training can help to increase strength and muscle tone, as you are using your own body weight or weights to perform the exercises.

Overall, circuit training is a great option for those looking to improve their overall fitness level and get a challenging, full-body workout in a short amount of time.

Cardiovascular Exercise (Running, Cycling, Swimming)

Cardiovascular exercise, also known as cardio or aerobic exercise, is any type of physical activity that increases your heart rate and breathing rate. Running, cycling, and swimming are three popular forms of cardiovascular exercise that can help improve your overall health and fitness.

To do running, find a safe and flat surface to run on, such as a track or treadmill. Start with a warm-up of walking or light jogging for 5-10 minutes, then gradually increase your speed to a comfortable pace. Aim to run for at least 20-30 minutes, gradually increasing your time and distance as you become more fit.

Cycling can be done indoors on a stationary bike or outdoors on a road or trail. Start with a warm-up of 5-10 minutes of easy pedaling, then gradually increase your resistance and speed. Aim to cycle for at least 30 minutes, gradually increasing your time and distance as you become more fit.

Swimming is a low-impact form of cardiovascular exercise that can be done in a pool or open water. Start with a warm-up of easy swimming for 5-10 minutes, then gradually increase your intensity and distance. Aim to swim for at least 20-30 minutes, gradually increasing your time and distance as you become more fit.

The benefits of cardiovascular exercise include improved heart health, increased lung capacity, improved circulation, and reduced risk of chronic diseases such as heart disease, diabetes, and obesity. It can also help improve your mood, reduce stress, and boost your energy levels. Incorporating cardiovascular exercise into your regular routine can help you achieve and maintain a healthy weight, improve your overall fitness, and enhance your quality of life.

Tabata Training

Tabata training is a high-intensity interval training (HIIT) workout that consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of 4 minutes. This workout was developed by Japanese scientist Dr. Izumi Tabata, who found that this type of training improved both aerobic and anaerobic fitness.

To do a Tabata workout, choose an exercise such as squats, burpees, or jumping jacks, and perform it as many times as possible for 20 seconds. Rest for 10 seconds, then repeat for a total of 8 rounds. You can choose to do one exercise for the entire workout or switch between exercises for a full-body workout.

The benefits of Tabata training include improved cardiovascular endurance, increased calorie burn, and improved muscle strength and endurance. This workout is also great for those who are short on time, as it can be completed in just 4 minutes. However, it is important to note that Tabata training is very intense and should only be done by those who are already in good physical condition. It is also important to warm up properly before starting the workout and to cool down and stretch afterwards to prevent injury.

Pilates or Yoga

Pilates and yoga are both low-impact workouts that focus on strengthening the body and improving flexibility. Pilates is a series of exercises that target the core muscles, while yoga is a practice that combines physical postures, breathing techniques, and meditation.

To do Pilates, you will need a mat and may also use equipment such as a Pilates reformer or resistance bands. The exercises involve controlled movements that engage the core muscles, including the abdominals, back, and hips. Pilates can improve posture, balance, and coordination, as well as reduce stress and tension in the body.

Yoga can be done with just a mat and may also involve props such as blocks or straps. The practice includes a variety of postures, or asanas, that can improve strength, flexibility, and balance. Yoga also incorporates breathing techniques, or pranayama, which can help reduce stress and improve mental clarity.

Both Pilates and yoga can be modified for different fitness levels and can be done at home or in a studio with a certified instructor. These workouts are great for those looking for a low-impact exercise option that can improve overall physical and mental well-being.


Calisthenics is a form of exercise that involves using your own body weight to build strength, flexibility, and endurance. It is a great way to improve overall fitness without the need for equipment or a gym membership. Calisthenics exercises can be done anywhere, anytime, making it a convenient and accessible workout option for people of all fitness levels.

Some common calisthenics exercises include push-ups, squats, lunges, planks, and jumping jacks. To perform a push-up, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your body down towards the ground by bending your elbows, keeping your body straight and your core engaged. Push back up to the starting position and repeat for several reps.

Calisthenics workouts can be customized to fit your fitness level and goals. Beginners can start with basic exercises and gradually increase the intensity and difficulty as they progress. Advanced athletes can incorporate more challenging variations and combinations of exercises to keep their workouts challenging and effective.

The benefits of calisthenics are numerous. It can help improve strength, flexibility, and endurance, as well as promote weight loss and muscle gain. It also helps improve balance, coordination, and overall body control. Additionally, calisthenics can be a fun and social way to exercise, as it can be done with friends or in a group setting. Overall, calisthenics is a great way to improve your fitness and achieve your health goals.

Functional Training

Functional training is a type of exercise that focuses on movements that mimic everyday activities or sports-specific movements. The goal of functional training is to improve overall strength, flexibility, balance, and coordination, which can help individuals perform daily tasks more efficiently and reduce the risk of injury.

To perform functional training, you can use a variety of equipment such as resistance bands, medicine balls, kettlebells, and bodyweight exercises. Some common exercises include squats, lunges, push-ups, planks, and deadlifts. These exercises can be modified to fit any fitness level and can be done in a gym or at home.

The benefits of functional training are numerous. It can improve overall fitness and athletic performance, increase flexibility and range of motion, reduce the risk of injury, and improve balance and coordination. Additionally, functional training can help individuals with everyday tasks such as lifting groceries, carrying children, and climbing stairs.

Overall, functional training is a great way to improve overall fitness and performance while also improving everyday functionality. It is a versatile and effective workout that can be tailored to fit any fitness level or goal.

CrossFit-style Workouts

CrossFit-style workouts are high-intensity, functional fitness routines that incorporate a variety of exercises to improve overall fitness and athletic performance. These workouts typically involve a combination of weightlifting, gymnastics, and cardiovascular exercises, and are designed to challenge the body in different ways.

One popular CrossFit-style workout is the “Fran” workout, which consists of 21-15-9 repetitions of thrusters (a combination of a front squat and overhead press) and pull-ups. Another popular workout is the “Murph” workout, which involves a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another one-mile run.

To perform a CrossFit-style workout, start by warming up with some light cardio and stretching. Then, choose a workout and set a timer for the prescribed amount of time or number of repetitions. Complete the workout as quickly as possible, taking breaks as needed.

The benefits of CrossFit-style workouts are numerous. They can improve cardiovascular endurance, strength, power, speed, agility, and flexibility. They can also help with weight loss and body composition changes, as they are typically high-intensity and burn a lot of calories. Additionally, CrossFit-style workouts can be a fun and challenging way to mix up your exercise routine and keep things interesting.