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Consistent movement and exercise will undoubtedly help you build muscle, but not all exercises are equal in terms of fast muscle building! Admittedly, there are many different methods to build muscle, but there are a few exercises that are preferred by professional trainers. One trusted method of building muscle performing bodyweight movements on sand. Sand can add resistance to your workout, and aid in building muscle faster. However, it is winter after all and you might not have access to sand – so sand or no sand, these four workouts will you help you build muscle more quickly!

Push-ups:

Start in a plank position with your body in a straight line above the ground. Start the movement with your feet together and shoulders in line with your wrists. Keep your core tight and glutes squeezed, and lower yourself under control until your chest touches the ground before pushing yourself back up. Complete 10 to 20 reps.

Sprints:

Sprinting is an amazing way to improve your cardio and anaerobic conditioning and also build muscle in your legs. Before running, stretching your legs is key to warming up your muscles. Once warmed up, lean forward, and begin running at a fast pace—about 80% of your max speed. Aim for 40 to 100 yards to start, repeating for 4 to 6 rounds. Running in sand increases resistance, forcing your lower body to work harder and activating more muscle fibers. 

Squat Jumps:

Start this exercise by placing your legs about hip-width apart. Keep the core tight, then throw your arms and hips back at the same time. Swing your arms forward, and jump up as high as you can. Land into a half squat before jumping again. Complete 10 to 15 reps.

Walking Lunges:

Start this exercise by stepping forward with one leg, and firmly planting your futon on the ground. Then, lower yourself under control until your back knee gently touches the floor. Walk forward with the other leg, and repeat. Do 10 to 12 reps for each leg.

It is important to remember that consistency is essential when it comes to building muscle quickly. Find a routine that works for you, and add these fundamental exercises to your regimen to build muscle!

Written by GUADS intern Sara with contributions from (https://www.eatthis.com/) and edited by GUADS staff member Kate