Walking may be considered one of the best exercises because you do not need any equipment, everyone can do it and it has a high compliance rate. However, the best total body exercise should build muscle because muscle burns fat. A 1997 study published in the "Journal of Applied Physiology" found that weight training significantly increases the average daily metabolic rate.
Squats
If you are looking for the top exercise that builds the most muscle, squats should be considered king. They work the biggest muscles in your body --- those in your legs. Specifically, squats use the hamstrings, quadriceps and gluteus maximus as well as the gastrocnemius and soleus, located in your calf. According to "Iron Man Magazine," squats also encourage muscle gains in the upper body.
Push-ups
Push-ups are also at the top of the list. This exercise can be done anywhere without special equipment and focuses on the muscles in the chest, arms and shoulders. These include the pecs, anterior deltoid and triceps, but push-ups also engage the glutes and core muscles. An article in the "New York Times" called the push-up "the ultimate barometer of fitness." Women should be able to do at least 16 push-ups and men about 27.
Circuit Training
Fitness isn't about one exercise. To get in shape, you must burn calories aerobically and build muscle through strength training. Circuit training combines the benefits of these two routines into one workout. Typically, circuit training has 10 strength training stations. You perform the first exercise for 30 seconds, rest for 30 seconds and move on to the next exercise. Repeat until all of the stations are complete, and then start over. Finish each station three times and you'll have an effective 30-minute workout. A study published in the "National Strength Coaches Association Journal" found that circuit training increased strength by 18 percent, aerobic fitness measurements by 5 to 12 percent and lean body mass by 2 percent. Body weight decreased by 1 percent and body fat went down 2 percent. Add running in during the rest periods to form a super circuit and you can increase your strength gains by 23 percent, aerobic gains by 17 percent and lean body weight by 3 percent. You'll also lose 3 percent body fat.
Total Body Workout
The American Council on Exercise designed a total body workout. Do this two or three times each week, resting for at least a day between workouts. Use enough weight to complete six repetitions of each exercise, but make sure the weight is heavy enough to fatigue your muscles by 12 reps. Try doing this as a circuit or super circuit. Warm up with five to 10 minutes of aerobic exercise. Stretch with bird dog, downward dog and a glute bridge. Move on to the exercise stations, starting with the dumbbell front squat. Do 12 to 15 push-ups, then barbell bent-over rows. Follow that with barbell forward lunges and lying dumbbell pec flyes. Next are incline reverse lateral dumbbell raises, standing barbell shoulder presses and dumbbell lateral raises. Finish with lying barbell triceps extensions and seated dumbbell bicep curls. Do this circuit three times. Cool down for five to 10 minutes and stretch with cat-camel and cobra. If you need help with any of the exercises, ACE provides instruction videos online.
References
- Journal of Applied Physiology: Effect of an 18-week Weight-training Program on Energy Expenditure and Physical Activity
- Iron Man Magazine: Squat Science, the Best Exercise
- New York Times: An Enduring Measure of Fitness, the Simple Push-Up
- American Council on Exercise: Total Body Workout
- National Strength Coaches Association Journal: Strength and Endurance Changes Through Circuit Weight Training
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