Body recomposition, which involves melting fat while sculpting muscle, is a revolutionary method for achieving long-term fitness results. Rather than focusing solely on weight loss or muscle growth, body recomposition workouts combine the best of both worlds by combining strength training with cardiovascular exercise. This style of training focuses on shedding body fat and increasing lean muscle mass, providing a balanced approach that enhances your physical appearance while improving your overall health and physical performance.
We have contacted Gianna Masi, CPT, RDNcertified personal trainer and registered dietitian at Barbend, who weighs in on the health benefits of incorporating body recomposition exercises into your routine. She also shares five killer workouts to help you slim down and tone up.
“Workouts are essential to recomposing the body,” says Masi. “When someone wants to change their body composition, they want to see toned muscles and reduced body fat. That’s where the combination of strength training and aerobic exercise (plus a balanced diet) is a perfect match to achieve these goals.”
If you’re ready to sculpt a lean, defined physique, read on to discover Masi’s top five body recomposition exercises to slim down for good.
Workout #1: High Intensity Continuous Training (HICT)
“For the following circuit workout, perform one maximum-effort repetition every three to four seconds,” Masi says. “Perform each exercise continuously for two minutes straight. Repeat the circuit four times, resting for one minute between rounds.”
1. Med Ball Slam
Stand with your feet shoulder-width apart, holding a medicine ball above your head. Hit the ball on the ground with maximum effort while engaging your core and arms. Repeat continuously for two minutes.
2. Box Jump or Step-Up
Stand in front of a sturdy box or step. Jump onto the box with both feet, landing softly, or step up one foot at a time. Step down and repeat for two minutes.
Workout #2: As Many Rounds as Possible (AMRAP)
“Set a timer for 10 to 20 minutes and complete as many laps of this circuit as possible,” Masi says.
1. Sled push
Place your hands on the handles of the sled and push with maximum effort for 10 meters. Focus on engaging your legs and core as you push.
2. Pumps
Get into a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up. Complete 10 reps before moving on to the next exercise.
3. Sled pulling
Attach a rope to the sled and pull it toward you for 10 meters. Keep your upper body and core engaged throughout the movement.
4. Bodyweight Rowing
Hang from a low bar with your feet on the floor and pull your chest toward the bar. Lower back down and repeat 10 times.
Workout #3: Sprints
Masi says: “Perform each repetition with maximum speed and power. If you haven’t run in a while, a cardio machine would be better than running on a track or treadmill.”
1. Track, treadmill or hill sprints
Perform a sprint at maximum speed and power for six to ten seconds. Rest for one to two minutes and repeat for eight to twelve sets.
2. Rower
Row at full power for six to ten seconds. Rest for one to two minutes and repeat for eight to twelve sets.
3. Assault bike
Pedal at full power for six to ten seconds. Rest for one to two minutes and repeat for eight to twelve sets.
4. Spinning bike
Pedal at maximum effort for six to ten seconds. Rest for one to two minutes and repeat for eight to twelve sets.
Workout #4: Total Body Strength, Lower Body
1. Box jump
Stand in front of a sturdy box, jump onto it and land softly. Lower yourself down and repeat the exercise for three sets of five repetitions. Rest for one minute between sets.
2. Leg press
Sit on a leg press machine with your feet shoulder-width apart on the platform. Extend your legs to push off the platform and slowly return to the starting position. Complete four sets of six to eight repetitions, resting for one minute between sets.
3. Romanian Dumbbell Deadlift (RDL)
Stand with your feet shoulder-width apart and hold a pair of dumbbells in front of you. Bend at the hips and lower the dumbbells toward your feet. Pause, then return to standing. Do three sets of eight to 10 repetitions with one minute of rest between sets.
4. Leg extensions
Sit on a leg extension machine. Fully extend your legs before lowering them back down. Do three sets of 10 to 12 repetitions. Rest for one minute between sets.
5. Leg curls
Lie face down on a leg curl machine, bringing your legs toward your glutes. Do three sets of 10 to 12 repetitions with a minute of rest between sets.
6. Calf raises
Stand with your toes on an elevated surface, raising your heels as high as you can before lowering them back down. Do two sets of 15 repetitions, resting for one minute between sets.
Workout #5: Total Muscle Strengthening, Upper Body
1. Medicine ball slam
Hold a medicine ball above your head and forcefully smash it into the floor. Do three sets of five repetitions. Rest for one minute between sets.
2. Bench press
Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Lower the bar to your chest, then raise it back up. Do four sets of five repetitions with one minute of rest between sets.
3. Seated lateral pulldown
Sit on a lat pulldown machine and pull the bar toward your chest while keeping your back straight. Perform three sets of eight repetitions, resting for one minute between sets.
4. Incline press
Lie on an incline bench with a pair of dumbbells. Press the dumbbells upward from chest level until your arms are fully extended. Do three sets of 10 to 12 repetitions with one minute of rest between sets.
5. Bent-over dumbbell row
Bend over at the waist with your back flat, holding dumbbells. Row the weights toward your hips, then lower them. Do three sets of 10 to 12 repetitions, resting for a minute between sets.
6. Seated bicep curls
Sit down with a dumbbell in each hand, bringing them up toward your shoulders. Perform two sets of as many reps as possible, resting for one minute between sets.
7. Standing Triceps Extension
Stand with a dumbbell overhead, fully extend your arms, then lower the weight behind your head. Do two sets of as many reps as possible. Rest for one minute between sets.
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