Body composition exercises: How I transformed my body 110% in 30 Days

body composition exercises

Are you looking to lose weight or keep your muscle mass and reduce fat? While a diet is an excellent way to lose weight, you can also use body composition exercises to maintain your muscle. 

It’s not as challenging as it sounds. To encourage weight loss and build a more muscular body, you need to combine body composition exercises with a lean protein-rich diet.

Today’s society judges people based on how they look. You are more likely to be scrutinized if you have more body fat.

Many people have begun to change their bodies through this scrutiny and judgment. Most women strive to have a slim body, and men aim for a muscular one. Find out more about body composition exercises.

What is Body Composition?

what is body composition

Your body composition states to the ratio of your lean mass to that of fat. It tells you how much of your body is fat-free and is a good indicator of how fit and healthy you are.

It’s essential to realize that improving your body composition does not mean losing weight or achieving a healthy weight. It should also be about losing fat and increasing muscle mass.

Your body composition refers to your body’s ratio between fat and lean mass. It includes muscle, bones, organs, and other tissues. 

The body fat percentage is used to measure your body composition.  Body fat percentage of a fit woman is generally between 21% to 24%. The body fat of a fit woman is generally between 14% to 17%.

There are many methods to determine your body fat percentage. Simple tests can be performed by many health clubs and doctors’ offices to determine the amount. You can also measure your percentage with body fat scales.

You can change the shape of your body by reducing your body fat. Surprisingly this could lead to an increase in weight. Because muscle is denser than fat, it takes up less space in your body.

Gaining muscle and losing fat will result in a slimming and toning effect. However, gaining muscle mass can lead to a higher number on a scale. A traditional scale might not be the best method to measure success.

It’s essential to determine your current fitness level before you begin an exercise program. It’ll permit you to track your progress.

Ages 20 to 29 (Women).

  • Dangerously high: More than 27.2%
  • Extremely low: Below 14%
  • Excellent: 14-16.5%
  • Fair: 19.5 to 22.7%
  • Good: 16.6 to 19,4%
  • Poor: Between 22.8 and 27.1%

Ages 20 to 29 (Men).

  • Dangerously high at over 23.2%
  • Below 8% is dangerous
  • Excellent: 8-10.5%
  • Fair: 14.9 to 18,6 %
  • Good: 10.6 to 14.88%
  • Poor: Between 18.7 – 23.1%

A high body fat percentage (HBFP) can cause health problems and be dangerous. Your body fat must be maintained at a healthy level, regardless of your age. Your body composition is directly affected by your diet and exercise program, as we have already mentioned.

What is muscle endurance?

The muscular endurance is the ability to apply force consistently over a long period. It is a critical component in nearly every sport. Muscular endurance can be thought of as stamina.

Long-distance running requires endurance. Marathon runners must repeat the same movements and stride over and over during a race. To avoid injury or fatigue, their muscles must be strong and resilient.

To improve your endurance, you don’t have to run a marathon. It can be as easy as pushing ups until you fail for the average person. It means that you repeat one movement with good form until it becomes impossible to do again.

You do not requisite to be an athlete to increase your muscular endurance. Muscular endurance training can improve your energy, sleep quality, and overall health like other types of exercise. It can even improve your mood.

Here are 15 exercises that will help increase your muscle endurance. These exercises don’t require any equipment and can be done at home.

1. Push-Ups

Pushups can be a great way to use your body weight and activate your arms, back, chest, and shoulders.

These are areas that you may have hidden body fat you don’t pay as much attention to as your love handles.

Mixing things up with diamond, military, or wide push-ups will help you trigger muscles in different ways. It is one way to increase your ability to build lean mass quickly.

2. Burpees

It is a straightforward exercise, and you don’t need any equipment. Start in the plank position. Your palms and toes should be flat on the ground and your body horizontal. Next, bend your knees and place your hands on the ground. 3 sets of ten repetitions should be completed.

These will get your blood pumping.

Your body should be straightened while you are in push-ups. With your hands on the ground, lift your knees and bring your arms up towards your chest.

When you reach the top, stand straight up and do an optional jump.

You can then squat down and place your hands on the ground. Then, jump your feet out to return to the starting position.

These exercises will strengthen your core and leg muscles as well as your shoulders.

3. Squats

To maintain your body composition, squats can also be a great exercise. These exercises are efficient for strengthening your lower body muscles. You may have heard of it from people who are obsessed with fantastic results.

Sometimes, your obsession might not work. It is possible to work hard on your lower body but injure your back and knees. It happens when you do it wrong.

Here’s a guideline for how to do a regular squat.

  • Standing shoulder-width apart, place your feet on the floor. Face directly in front
  • Your arms ought to be stretched out in front of you. Slowly lower your butt to the level that you would like to sit. You should try to reduce it as much as you can without falling or losing your balance. Remember to keep your back straight. Please pay attention to your knees and make sure they are not in front of your toes. This squatting position should be held for at least 30 seconds before you return to the starting position.
  • After you stand, clench your glutes and do this again as many times possible.

The Key Pointers

To increase the intensity of your squats, you can keep weights on hand. Before you incorporate weights into your training, consult a coach.

You can perform modifications to the squat, just like with any other exercise. The one-leg squat is a great way to trim and lose fat. Although it is difficult to do, you will see results. Here’s how it is done:

  • Standing straight up with your feet shoulder-width apart, stand tall. Spread your arms out in front.
  • Standing on your right foot, extend your left leg in front of yourself. Lift it as high you can.
  • Slowly, begin to lower into a squatting posture. To avoid losing your balance and falling over, be as careful as you can. Your back should be straight, and your right knee should be in line with your right foot.
  • Reverse your position and repeat this process several times before moving to the left side.
  • This body composition exercises can cause injuries. It is possible to squat incorrectly, resulting in a knee injury or sprain. These issues can cause tenderness and pain around the ankle or knee.

To avoid problems resulting from incorrect squatting, experts recommend that you use the following tips:

  • To improve balance, keep your feet shoulder-width apart and extend your arms out.
  • Breathe in and lower your body into a squat position. Keep your heels on the ground.
  • Keep your thighs parallel with the floor.
  • When squatting, keep your hips, knees, and toes pointed forward.
  • As you get back to your standing position, breathe in.

4. Plank

  • Start by lying flat on your stomach, with your hips touching the ground. Next, place your legs flat on your stomach and your upper body supported by your forearms.
  • You can tighten your shoulder and lower back muscles by lifting your hips off of the ground.
  • You can hold for as long you like (aim to hold for between 30 and 45 seconds), then let go. It completes one repetition.


  • Do five reps of the most extended hold you can.
  • Your arms should feel tense at the end of the fifth rep. It is a sign that you are pushing the limits.

5. Lunge Jumps

These are great for your glutes and hamstrings. They will also stimulate your core to lose some mid-body fat.

Standing straight up, take a long stride forward and lower your entire body by bending your knees.

Your front leg has to be straight, and your knee should not touch your front foot.

You should bring your back knee to the ground about one inch below the ground. Then, explosively push yourself up with both legs and perform a jump.

Continue this until you reach the other leg.

6. Training intervals can be a great way to help.

This type of training is excellent because it increases your heart rate and calories burned. Even after you stop exercising, this effect will continue for a long time. 

Start at three mph on a treadmill to get the job done. After one minute, increase your speed to 7 mph. Keep it up for 30 seconds. Reduce your speed to 4 mph, then alternate 15-second segments of 4 mph with 30-second segments of 7 mph.

7. Lunges

Next on the body composition exercises list are the lunges. You might be familiar with the position of the lunge, regardless of whether you have ever done one before, because you’ve probably knelt before to tie your shoelaces. It is very similar to the lunge position.

But it does not mean that you should be able to lunge when you get down on one knee. It is incorrect. There’re several types of lunges you can do. The form you do may vary depending on what variation it is.

Here’s how to correctly make a standing lunge.

  • Your feet should be hip-width apart. Keep your arms straight and your arms in front of you. You must press your feet on the ground.
  • One giant step forward using your right foot. Slowly lower your body until you can kneel. Your knees will bend automatically. Keep your knees bent at 90 degrees. Have your right knee in line with your front ankle. Your left knee should not touch the ground.
  • This position had better be held for a few seconds before you return to your starting position.
  • Repeat this for your right leg several times, then switch to your left leg.

8. Situps

  • Initiate by lying on your back with your legs bent, your feet flat on the ground. Your elbows should be bent at the sides.
  • Your stomach muscles should be contracted. Now, raise your torso, so it is flush with your thighs. To lift your body, resist the temptation to use momentum rather than your muscles.
  • To maximize muscle use, guide your body in a controlled movement.
  • Do five sets of 25 repetitions.

Tip – Use a yoga mat when doing situps to prevent your tailbone from rubbing against the ground.

9. Squat Jumps

These vests are beneficial if you have a weighted vest. It allows you to jump with your hands free. Standing with your feet shoulder-width together, lower your butt to just below the knees.

Throughout the entire movie, your upper body should be straight and vertical. Push yourself up through your heels to reach the bottom and jump.

It is essential to feel the heat in your core and lower body.

10. Walks are an essential part of your daily life

Walking every day has many benefits. You will be able to lower your blood pressure and may also make new friends and have companionship. You will feel healthier and look better.

11. Pull-Ups

Pull-ups are an exercise that engages many muscles.

You can switch between close-grip and wide grip, or, if you have enough strength, do some towel-grip pull-ups.

If you are still having trouble doing more than a few pull-ups, I recommend using a chair to help push yourself up. It is critical to move through the entire range of motion.

12. Leg press is a must if you are going to the gym.

It is a great exercise to do for your legs. Even if you’re just getting started with exercise, there is nothing to be concerned about.

You can set your weight, and it will work for you. This exercise is only possible if you are a member of a gym. It is why you shouldn’t skip this exercise. You should consider eating high-fiber foods to help you achieve your goals.

13. Ab & Core Workouts

It is the area where most people have their fat mass. Therefore, targeted core and abdominal work are necessary.

You can also improve your posture when you exercise or sit at a computer for work by strengthening your core muscles.

Core exercises include deadlifts and ab crunches and hanging leg, raises, hanging leg raises, side planks, and bicycle kicks.

14. Yoga can also help you achieve your goals.

Yoga is excellent for your mental and physical well-being. It is a great bonus if your goal is to lose weight. You will quickly see results if you practice yoga daily. It is also effortless to use. All you need is a yoga mat.

15. Swimming should be done often

Another great exercise is swimming. If you feel like swimming, go to the nearest pool or beach. It will allow you to kill two birds with the same stone: your body will lose fat, and your muscles will become stronger. Swimming can be combined with other activities to make your body look great.

Cardio exercise for body composition

All types of exercise can burn calories. Body composition exercises and body composition training combine activities to lose fat and build muscle. It is how you can slim down and replace fat with tight, lean muscles, giving your body a firmer appearance.

What is the best way of burning fat? Aerobic exercise is the best way to burn fat. Cardio, also known as aerobic exercise, gets your heart rate up. Aerobic exercise causes you to breathe harder and makes you sweat more.

However, it is not necessary to exercise until you feel breathless every day. Moderate intensity is the best way to burn fat calories.

You may consider adding more challenging workouts to your exercise routine as your fitness improves. High-intensity workouts burn more calories but have a lower ratio of fat. Combine high intensity, moderate intensity, and low-intensity workouts to maximize fat loss.

Improve your endurance and muscular strength

These or any other exercises will likely produce the best results if you exercise every day until your heart stops beating. You shouldn’t do the same muscle groups twice in one day. Alternate days are a good idea. Exercise is just as crucial for muscle growth as rest.

You should set aside 20-30 minutes each day to exercise. To get better results, a longer workout (60 minutes or more) is not required. It all comes down to how intense you train.

You can also improve your muscle endurance and overall fitness by developing simple habits to practice every day. These habits can include:

  • Standing desks are an intelligent investment. It also encourages more active work environments.
  • Avoid the elevator. Use the stairs. Use your two solid and healthy legs!
  • If possible, walk to work. If you can’t walk, consider walking to lunch. These extra steps add up over time. It is vital if you work in a field that requires you to sit at a desk.

For body composition, strength workouts

When you start strength training, you’ll see fundamental changes in your body composition. Strength training’s purpose is to shape and build muscles.

Women believe that strength training makes them bulkier. It is not often true. It is rare for women to get enough testosterone to build the muscle mass that men might do by doing the same exercise.

Also, you do not have to be concerned about special equipment. You don’t have to spend a lot or join a gym. To strengthen your legs, arms, and abs, you can do strength training at home. Some exercises require only your body weight.

Exercises for Building Body Composition

Consistent training will result in changes in your body composition within a matter of weeks. How can you create a consistent training program? You can mix strength training and aerobic exercises into a circuit workout or alternate workouts on different days.

Circuit Training

Combining your favorite cardio activity and strength training can be combined to create a unique workout. If you enjoy walking, you could get on a treadmill, climb a hill for seven minutes, then do three minutes of push-ups and lunges followed by abdominal curls. For a circuit workout, repeat the above steps three to six more times.

Alternate days

Alternating workouts on different days can help you burn fat and gain muscle. You might decide to do an aerobics class on Monday and Wednesday and then a strength-training session on Thursday. It lets your muscles rest and recover.

Your diet is also essential. To lose fat, you must monitor your energy levels.

Talk to your doctor

Speaking to your doctor is an outstanding idea before you start any exercise program. It is especially true if it’s been a while since you last exercised. You can get advice from your doctor on what exercises might be best for you and how to avoid injury while exercising.


It is becoming more common to search for the best body composition exercises. It is because many people are on a quest to transform their bodies into the body they desire. 

You can transform your body by doing body composition exercises like push-ups and burpees and squats, lunges, and planks at home.

Talk to a doctor or a licensed trainer before you begin these exercises (1). These professionals can help you to incorporate these exercises into your daily routine.

We’ve provided 15 body composition exercises. It’s up to you to pick one. You can combine them all to find the best combination for you. It is up to you to decide if the goals are achieved. It is essential to practice discipline.

While you don’t have to do any exercise or activity, targeted training can help you burn calories and stimulate muscle growth.

You can try the following routine on a few days of your training. Then let us know how your appearance and health have changed.

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