What’s the best way to burn fat and build muscle? I’m here to tell you that the often-practiced 20 minutes of cardio followed by a few sets of Bench Presses and Bicep Curls before hitting the shower will not do the job. Instead, you should focus on complex training to achieve those two goals.
Complex workouts involve performing groups of multi-joint exercises that focus on large muscle groups. The exercises should flow naturally together so there is a quick and smooth transition between sets. Often, you simply have to readjust your position, and you might not even put down the barbell or dumbbells.
The fast pace of complex workouts and their engagement of large muscle groups increase the metabolic demand on the body, thus burning fat. Also, you continue to burn calories at an elevated rate for several hours afterward. Few additional calories are burned after a cardio workout. Plus, you still get all the strength and muscle building benefits of weight training.
You can perform complex workouts one to three times per week, with at least one day between workouts. Stick to around five or six exercises performed for four to six reps.

Barbell Complex Workout

Dumbbell Complex Workout