Exercise for Burning Fat

This is page 2 of our Exercise for Burning Fat Guide. For page 1, see Exercises for Burning Fat

Legs Menu

1. Squats

Stand with feet shoulder width apart. Squat down with your butt out and as low as possible. Keep your knees over your ankles. Hold and lift back up a little, but try to stay low for the whole exercise. Do 15 – 25 reps. Then, when you squat down, tap each foot once quickly before coming back up. Do 15 -25 reps.

2. Side Lunges

Stand with feet shoulder width apart. Lunge out to the right. Squat and then step back to the middle. Immediately lunge to the left and squat. Come back to center. Try to stay low for the entire exercise, and keep your knees over your ankles. Do 15 – 25 reps on each side.

Click Here for my Recommended Exercise to Burn Fat

3. Lunge / Squat Combo

Stand with feet together. Arms are straight up overhead. Squat down. From the squat position, take your right leg back into a lunge and hold. Bring your feet back together and lunge your left leg back. Do 15 – 25 reps on each side.

4. Hamstring / Butt Crunchers

Lay on your back, feet flat on the floor. Lift your pelvis to the ceiling by squeezing your hamstrings and your buns. Hold for 10-15 seconds and lower. Do 15 reps. Then, lift your right leg straight up in the air. Lift your pelvis toward the ceiling while balancing on your left foot. Hold for five seconds and lower. Do 10 – 15 reps on each side.

5. Inner Thigh Leg Lifts

Start on your hands and knees with a flat back. Stretch out your right leg to the side, balancing on your left knee. Make circles with your right leg, keeping the movements controlled. Do 10 -15 circles in each direction. Lower and switch legs.

Upper Body Menu

1. Push-up/Knee in

Get into the basic push-up position. Keep your body as straight as possible and your hands under your shoulders. Lower down, as low as possible and lift back up. After you push up, bring the right knee in to the chest and then straighten the leg. Bring the left knee in to the chest and then straighten. Try to do 15 – 25 reps.

2. Lawnmower (need band)

Stand with your feet together and take a large lunge back with your right foot. Lean on your left knee with your elbow. Your band should be under your left foot. Pull your band with your right arm straight back, keeping your elbow close to your body and then back to start. You can choose how much intensity you want by increasing or decreasing the band length. Do 15 – 25 reps and switch sides.

3. Bicep Curls (need band)

Stand on your band with your feet shoulder width apart. Curl your arms up, slowly and then lower back down. Really try to flex your bicep. Do 15 – 25 reps (both arms at the same time). Then try to do 15 – 25 reps, alternating arms. Finally do 15 – 25 quick pulses (both arms at the same time).

4. Kickbacks (need band)

Stand on the band with your left foot. Step behind with your right foot, knee slightly bent. Lean over a bit and holding onto the band, move your arms back behind your body (elbows close to the body) and return to start. Do 15 – 25 reps. Then step through the band. Straighten your arms up overhead. Bend your elbows and lower your hands. Your elbows with be out to the sides. Straighten back up and repeat. Do 15 – 25 reps.

5. Shoulder Lifts (need band)

Stand on the band, feet shoulder width apart. Holding on to the bands, lift your hands straight out to the sides. Your hands should not go any higher than shoulder height. Hold and lower. Do 15 – 25 reps. Then lift your arms straight out in front of you, to shoulder height. Hold and lower. Do 15 – 25 reps.

Abs Menu

1. The Plank

Lie on your stomach. Prop yourself up, balancing on your forearms and toes. Hold for 15-30 seconds and lower down. Try to keep your body in one straight line and keep your butt as low as possible.

2. Side Plank

Lie down on your side and prop yourself up on your elbow. Stack your feet one up on top of the other. You may want to put one hand down in front for support. Lift your hips off of the floor, (using your stomach muscles) balancing on your elbow and feet. Hold for 5 seconds and slowly lower to the floor. Repeat for 15-25 reps and switch sides.

3. Sit and Press

Sit with your feet flat on the floor, keeping your knees bent. Lean back slightly, until your core is engaged. Open your arms wide, at about shoulder height. Lift your feet off of the floor and bring your knees and your hands to your chest. Straighten your legs, trying to keep your feet off of the floor and open your arms. Repeat for 15-25 reps.

4. Bridge Crunch

Lay on your back, feet are flat and hands are behind your head. Lift your shoulders up in a crunch. Keep your chin off of your chest. Lower down to the floor. Then lift your back and butt off of the floor in a bridge. Squeeze your buns. Hold and lower. Do 15 – 25 reps.

5. Leg V Pull - In

Lay on your back, hands are down by your butt. Stretch your legs out at a 45° angle. Open your legs out to the sides, bring them back together and then pull your knees in to your chest. Keep your lower back on the floor. The closer your legs are to the floor, the more difficult this exercise is.

Whether you are just starting a workout routine or looking for some exercises that you can add to your existing routine, those in the above menus are great choices to burn fat. A healthy body isn’t created through exercise alone, though. Don’t forget to eat foods from all food groups. Include plenty of fruits and veggies, whole grains, low fat dairy and lean protein.

Remember that you need to do a combination of cardio and resistance/strength training to burn fat. You’ll be most successful if you do both. You should always stretch after working out as well. This lengthens the muscles that you work and also helps them to repair themselves before the next workout. You may not have enough time to do all of the exercises on each of the menus that I have listed above. What’s important is that you are moving your body and getting your heart rate up. Try to continuously challenge your body to keep yourself interested and also to prevent a plateau. What may have worked a month ago, may simply not be intense enough anymore. I suggest that you pick and choose exercises from the menu above. Start with a cardio, and then choose from any other menu and go back to a cardio. Continue on until you have hit all menus and repeat if you have time. You’ll be burning the fat away before you know it!

Click Here for my Recommended Exercises to Burn Fat