If you’re looking to slim down and tone up, there’s good news: You don’t have to spend hours on the treadmill or lift heavy weights to reach your goals.

With these 30 exercises, you can burn fat and build muscle effectively in the gym or at home.

1. Squats

Squats are a great exercise for targeting your glutes, hamstrings, and quadriceps. You can do them with or without additional weight, and you can easily modify them by doing variations like jump squats or pause squats.

2. Deadlifts

Deadlifts are another great compound exercise that works multiple muscle groups at once. They primarily target your hamstrings, glutes, and lower back, but they also engage your core, quadriceps, and upper body.

3. Lunges

Lunges are a unilateral exercise that target one leg at a time. They’re great for developing balance and stability, and they work your glutes, quadriceps, and hamstrings.

You can do them with or without weight, and you can add variety by doing walking lunges, reverse lunges, or side lunges.

4. Bulgarian Split Squats

Bulgarian split squats are similar to lunges, but they’re even more challenging because they require more stability and strength from your lead leg. They’re a great exercise for targeting your glutes, hamstrings, and quadriceps.

5. Step-Ups

Step-ups are another great lower body exercise that target your glutes and quadriceps. You can do them with or without weight, and you can add variety by stepping up onto a bench, box, or platform.

6. Hip Thrusts

Hip thrusts are an excellent exercise for targeting your glutes, and they’re especially effective if you’re looking to tone and lift your butt.

You can do them with weight or without, and you can add variety by doing single leg hip thrusts or barbell hip thrusts.

7. Push-Ups

Push-ups are a classic exercise that target your chest, triceps, and shoulders. They’re great for developing upper body strength and endurance, and you can modify them by doing incline push-ups, decline push-ups, or spiderman push-ups.

8. Pull-Ups

Pull-ups are an excellent exercise for targeting your back, biceps, and shoulders. They’re also great for improving your grip strength and posture.

If you can’t do a full pull-up, you can modify them by doing assisted pull-ups or negative pull-ups.

9. Dumbbell Rows

Dumbbell rows are another great exercise for targeting your back, and they’re easy to do with just a set of dumbbells. They’re great for improving your posture and strengthening your upper body.

10. Chest Press

The chest press is a great exercise for targeting your chest, shoulders, and triceps. You can do it with dumbbells, barbells, or resistance bands, and you can modify it by doing incline chest presses, decline chest presses, or close grip chest presses.

11. Dumbbell Flyes

Dumbbell flyes are another exercise that target your chest, but they’re a bit different than chest presses because they emphasize the inner chest muscles.

They’re great for sculpting and defining your chest, and you can do them lying on a bench or on the floor.

12. Tricep Extensions

Tricep extensions are a great exercise for targeting your triceps. You can do them with dumbbells, barbells, or resistance bands, and you can modify them by doing overhead tricep extensions, close grip tricep extensions, or kickbacks.

13. Bicep Curls

Bicep curls are a classic exercise for targeting your biceps. You can do them with dumbbells, barbells, or resistance bands, and you can add variety by doing hammer curls or preacher curls.

14. Shoulder Press

The shoulder press is a great exercise for targeting your shoulders, and it’s especially effective for developing your deltoids.

You can do it with dumbbells, barbells, or resistance bands, and you can modify it by doing seated shoulder presses, standing shoulder presses, or Arnold presses.

15. Lateral Raises

Lateral raises are another exercise that target your shoulders, but they focus more on the side delts. They’re great for developing strong, broad shoulders, and you can do them with dumbbells, resistance bands, or cables.

16. Front Raises

Front raises are another exercise that target your shoulders, but they target the front delts. They’re great for developing a well-rounded shoulder muscle, and you can do them with dumbbells, resistance bands, or cables.

17. Plank

The plank is a great exercise for targeting your core muscles. It’s easy to do, and you can modify it by doing side planks, plank jacks, or plank rollouts.

18. Russian Twists

Russian twists are another exercise that target your core muscles, but they also work your obliques. They’re great for developing a strong, toned midsection, and you can do them with or without weight.

19. Bicycle Crunches

Bicycle crunches are another exercise that target your core and obliques. They’re a bit more advanced than regular crunches, but they’re great for building core strength and definition.

20. Burpees

Burpees are a full body exercise that target multiple muscle groups at once. They’re great for improving your cardio and endurance, and they’re also great for burning fat.

21. Mountain Climbers

Mountain climbers are another full body exercise that are great for burning fat and building strength. They target your core, arms, and legs, and they’re also great for improving your cardio.

22. Jumping Jacks

Jumping jacks are a simple but effective exercise for getting your heart rate up and burning calories. They’re a great warm-up exercise, and you can do them in combination with other exercises.

23. High Knees

High knees are another exercise that are great for improving your cardio and burning fat. They’re also good for building leg strength and coordination.

24. Jumping Squats

Jumping squats are a variation of regular squats that add an explosive element to the movement. They’re great for building lower body strength and power, and they’re also great for improving your cardio.

25. Wall Sits

Wall sits are a simple but effective exercise for building leg strength and endurance. They’re easy to do, and you can modify them by doing single leg wall sits or adding weight.

26. Box Jumps

Box jumps are another exercise that are great for building lower body power and explosiveness. They’re also great for improving your cardio and burning fat.

27. Kettlebell Swings

Kettlebell swings are a full body exercise that are great for building strength, power, and cardio. They target your glutes, hamstrings, and core, and they’re also great for improving your grip strength.

28. Battle Ropes

Battle ropes are a full body exercise that are great for improving your cardio and endurance. They’re also great for building upper body strength and power.

29. Jump Rope

Jump rope is a classic exercise that’s great for burning calories and improving your cardio. It’s also a good warm-up exercise, and you can modify it by doing double unders or alternating foot jumps.

30. Swimming

Swimming is a full body exercise that’s low-impact and great for improving your cardiovascular health. It’s also a great way to burn calories and tone your muscles.