You don't need separate workouts to build strength, pump up muscle, and burn fat. All you need is a smart, adjustable circuit like this one from Mike Boyle, M.A., A.T.C., owner of Mike Boyle Strength and Conditioning, in Massachusetts. Select your goal, and for the squat and the row, use the heaviest weight you can lift for the required reps.
Goal: Strength (helps you lift more weight)
Reps: 5
Circuits: 3
Rest between circuits: 60 seconds
Goal: Muscle building (sparks growth)
Reps: 8 to 12
Circuits: 3
Rest between circuits: 45 seconds
Goal: Fat loss (turbocharges cardio)
Reps: 8 to 12
Circuits: 4
Rest between circuits: None
Do 1 set of each exercise with no rest between sets.
1. Decline pushup
Assume a pushup position, but place your feet on a bench. Your body should form a straight line from your ankles to your head. Bend your elbows and lower your body until your chest nearly touches the floor. Pause, and push back up quickly.