Last updated: March 28, 2026 Quick Answer The 7 best body composition exercises are squats, lunges, push-ups, planks, pull-ups, jumping jacks, and squat jumps. These movements build muscle mass, reduce body fat, and improve metabolic function — all without requiring a gym membership or expensive equipment. For best results, combine these exercises with a balanced … Continue reading 7 Best Body Composition Exercises to Build Muscle and Burn Fat