It seems like every other week there’s a new study touting the best way to work out. There might just be something to this science with the discovery of the best workout, according to science.
Combining all the scientific research to make a workout built to do your best. But the reality is the best workout is the one that gets you the results you want.
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Here is the best workout according to science
Before you jump into the best workout, according to science, we have some tips on how to perform this workout to get the optimal results:
Do each exercise for 10 to 15 repetitions.
Use weights that push you to fatigue but not to failure.
No need to rest between each exercise.
Repeat the circuit one to three times every other day.
1 – Dumbbell Front Squats
Set your feet hip-to-shoulder-width apart.
As you sit back, deeply inhale whilst keeping your chest high.
Hold dumbbells above your shoulders while moving into a squat with your elbows bent and close to your sides.
Exhale and press the floor away to come back to stand.
2 – Dumbbell Shoulder Presses
Starting with your dumbbells in your hands, just above your shoulders by your ears and your fingers facing forward.
Soften your knees.
Inhale and then press the dumbbells above your head and together but not touching as you exhale.
As you bring them back down, resist the weight.
3 – Barbell Bentover Rows
Start by bending down and slightly bending your knees, and sending your hips back so your torso is hinged at the waist.
Without letting your shoulders droop forward and with your fingers facing your legs, let the barbell hang in front of your legs.
Then as you row the barbell up, exhale, pulling your shoulder blades together at the top.
Slowly lower it back to start.
4 – Dumbbell Split Squats (each side)
Elevate one foot behind you on a bench with dumbbells hanging by your sides.
Keeping a slight forward lean into your front leg, inhale; you may need to move your foot forward or backward as you bend the front leg until it’s at or close to a 90-degree angle.
As you push into the front foot to straighten the leg, exhale.
5 – Dumbbell Chest Presses on Swiss Ball
You’re going to need a Swiss ball for this one; as you sit on it, rest the dumbbells on your thighs.
Walk your body forward, slowly, until your upper back is resting on the ball.
Your feet should be right under your knees.
Your knees should be bent at 90-degree angles.
Shift the dumbbells, so they’re in chest-press position, elbows slightly flared to the sides.
Inhale, then exhale and without letting your hips sag, press the dumbbells up, so your arms are straight above your chest.
As you lower the weights back down, inhale.
6 – Wide-Grip Pull-ups (assisted if needed)
Place your hands on a bar or assisted pullup machine so they are each 6-8 inches beyond your shoulder width, fingers facing away from you.
As you pull your body up, chin above the bar, exhale.
Inhale as you lower down with control.
7 – Dumbbell Step-Ups
You’ll be doing this exercise with a dumbbell in each hand at your sides.
Inhale, then exhale as you step up onto a box or bench with one foot ending up with both feet on top of the platform.
Step back down, leading with the same foot.
Do it again, leading with the opposite foot.
That’s one rep.
8 – Medicine Ball Floor Slams
Start with feet shoulder-width apart, lift a heavy, soft medicine ball above your head.
Inhale, then using all the force you can muster, slam that ball into the floor in front of you.
Catch it on the rebound (or pick it up) and repeat.
9 – Barbell Hip Thrusts
Sit on the floor with your back perpendicular to a weight bench and a barbell resting in your hip crease.
Rest your shoulders against the bench and bend your knees, so your feet are on the floor.
With your hands holding the barbell in place, inhale, then exhale as you press your hips toward the ceiling. Do this so that your body from knees to shoulders forms a flat tabletop position. Your feet are flat on the ground directly below your knees.
Inhale as you crease your hips to lower your butt back down.
10 – Decline Pushups
With your feet elevated on a bench, move into a plank position.
As you lower yourself down with your chest toward the ground, inhale.
Take care to ensure your elbows stay tucked back and don’t flare to the sides.
As you push up, exhale.
Check out some other workouts that aren’t quite the best workout, according to science, but are still worth doing:
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