Here is an overview of some of the key exercises and approaches that can help you achieve both goals:

1. Strength Training

Strength training is essential for building muscle and increasing your metabolism, which helps burn fat.

Compound Movements: These exercises work multiple muscle groups and burn more calories.

Squats: Targets quads, glutes, hamstrings, and core.
Deadlifts: Engages glutes, hamstrings, lower back, and core.
Bench Press: Works chest, shoulders, and triceps.
Pull-Ups/Chin-Ups: Targets back, biceps, and shoulders.
Rows (Barbell or Dumbbell): Strengthens back and biceps.
Overhead Press: Targets shoulders, upper chest, and triceps.

Isolation Movements: These focus on specific muscles, useful for targeted development.

Bicep Curls: Targets biceps.
Tricep Extensions: Works triceps.
Leg Curls and Extensions: Isolates hamstrings and quads.

2. High-Intensity Interval Training (HIIT)

HIIT combines short bursts of intense exercise with periods of rest or low-intensity activity. This is one of the best ways to burn fat while maintaining muscle mass.

Sprints: 20-30 seconds of sprinting followed by a rest period.
Burpees: A full-body exercise to raise heart rate quickly.
Mountain Climbers: A core and cardio combo.
Jump Squats: Engages legs and boosts metabolism.

3. Circuit Training

Circuit training involves moving from one exercise to the next with minimal rest. This keeps your heart rate elevated, helping with fat loss while building muscle.

Example circuit:
Push-Ups: 15 reps
Bodyweight Squats: 15 reps
Lunges: 10 reps each leg
Plank: 30 seconds
Kettlebell Swings: 15 reps

Repeat the circuit 3-4 times with 1 minute of rest between rounds.

4. Core Exercises

Strong core muscles not only improve balance and posture but also assist in overall fat burning by stabilizing your body during compound movements.

Burn the Fat, Feed the Muscle Available on Amazon

Planks: Targets the entire core.
Bicycle Crunches: Works the obliques.
Leg Raises: Engages the lower abs.
Russian Twists: Focuses on obliques and upper abs.

5. Cardiovascular Exercise

Adding steady-state cardio 2-3 times per week can complement your strength and HIIT workouts, helping with fat loss.

Running or Jogging: Great for overall cardiovascular health.
Cycling: Low-impact but effective.
Swimming: Full-body cardio workout.
Rowing: Engages both the upper and lower body while improving cardiovascular fitness.

Tips for Success:

Progressive Overload: Gradually increase the weight or resistance you use in strength exercises to continuously challenge your muscles.

Rest and Recovery: Ensure you’re getting enough rest between workouts to allow your muscles to recover and grow.

Diet: Focus on high-protein meals to support muscle growth and maintain a calorie deficit to burn fat. Foods rich in protein (lean meats, fish, eggs, tofu), healthy fats (avocados, nuts), and complex carbs (sweet potatoes, quinoa) will support both goals.

Stay Consistent: Consistency is key in both exercise and diet to see results over time.

This approach, combining strength training with cardio and a healthy diet, will help you build muscle and burn fat efficiently.