So you want to burn fat but you don’t want to kill yourself in the gym. Here’s a simple workout designed to help you burn fat. Keep in mind that this fat burning workout only works your legs and no other muscle groups. Also, be sure to modify the weight to suit your own body.
strength training
To maximize fat loss, we start with weight-bearing exercises. Keep in mind that each exercise targets a different part of the leg muscle group. If you’re not familiar with the names of the exercises or the machines, be sure to ask a trainer or browse the Internet for more information.
Exercise 1: Hip Abductors – 30lbs, 10-12-15 reps per set (reps/set). Make sure you go both ways!
Exercise 2: Lever Squat – 30lbs, 10-12-15 reps/set.
Exercise 3: Lying Leg Curl – 30lbs, 10-12-15 reps/set.
Exercise 4: Calf Raise – 30lbs, 20-25-30 reps/set.
Sit-ups (“sit-ups”)
Working your abs is extremely important for burning fat. There are three main subgroups: lower abs; upper abdominals and obliques. The exercises below will work each subgroup, respectively.
Exercise 1: Lying Leg Raises – 15 reps/set. For this exercise, position yourself on a flat bench with your lower body hanging off the edge. Be sure to grab a stationary object with your hands. While keeping your legs straight, lift them toward your head and then lower them back to a horizontal position (not No allow them to go lower than the bank).
Exercise 2: lying abdominals – 30 repetitions / series.
Exercise 3: Ball Twists – While sitting on the floor (or preferably on a mat), keep your knees together. Hold a medicine ball in both hands, and then rotate your torso and arms in one direction until the ball touches the mat. Then rotate your upper body to the other side until the ball touches the mat. This is a repeat. Do 20 repetitions.
Do all three exercises three times.
cardiovascular (“cardio”)
Cardiovascular health is the key to burning fat. The reason you also strength train is so that the calories you consume when you eat go to rebuilding muscle instead of turning into fat.) This helps keep the weight off.
20 minutes on your favorite cardio machine: crossramp; stairmaster; elliptical or exercise bike. The treadmill is generally not recommended because it requires the least amount of effort. If you can, always choose the “weight loss” program on the cardio machine.
All ready! A quick and easy fat burning workout designed to help you lose fat and keep it off forever.