Body fat – we all have it and most of us really don’t want it. So how do we get rid of it? There are many approaches to reducing your body fat. Most of them are meant to work together with other methods for the best results.
It is always recommended that you consume a healthy diet, rich with vegetables and low on sugars, unhealthy fats, and carbs. Another factor is to ensure your body gets proper rest. One of the most important aspects of reducing your body fat is proper exercise. We will share some of the best workouts to reduce your body fat!
Let’s face it, we all want healthy looking bodies with lower body fat percentages and we all look for tips on how to get there. Look no further! We’ve got all the best suggestions to workout and get that toned physique so you can go out rocking that crop top or any other stylish outfit.
Plank, add a Dumbbell Row
Planks are one of the best exercises to strengthen your core and work your abs. Having a strong core will help you as you work to other workout moves as well.
If you’re not familiar with the plank, you can do a plan by setting your body in the upright position for a pushup. Hold that position on your toes or on the tops of your knees for at least 30 seconds. Increase the time of your hold each day. As you build up your endurance, you will be able to hold longer.
For an extra challenge that will work your triceps, biceps, and upper back area, you can add dumbbells. As you hold your plan row one arm at a time straight back and release. Alternate arms, and make sure you do the same amount on both sides! You should make a pointed effort to keep your hips straight as you do your rows. You might even be able to hold that plank longer because you’re focusing elsewhere.
Jumping rope may seem far too basic to put here, but it is super effective. Jumping rope is great cardio and cardio burns fat. Jumping rope is not as hard on your body as running can be.
Jumping rope is a full-body exercise, which focuses on your calves and various leg muscles. If you don’t have a jump rope, don’t worry you can still do this exercise. Stand in place and mimic motions with your hands and the jump just as you would with a rope and it will have the same effect.
Everyone knows the concept of the squat and how the squat can work your booty, but add a jump and not only are you burning those calories but you’re also working all of the muscle groups.
To do a squat jump, start with your basic squat. A basic squat has your feet about shoulder-width or slightly wider apart. You move into a squatting motion, squatting back so that your knees do not come out over your toes. Explode into the air, straightening your legs as you go up. Land on the toes or balls of your feet as you come back down and then return to your squat position.
This may take some working up to. You can always start by moving slowly and lifting onto your toes rather than jumping. We all have to start somewhere, and you can gradually work your way up to explosive, quick jumps, as you’re ready.
Walking Lunge & Bicep Curl
Sure, we could tell you to just do lunges or just do bicep curls, but you might as well do them together and work multiple muscles at the same time! This exercise not only burns calories and reduces muscle fat, but it will also improve your stability and balance.
To do this exercise, hold your dumbbells by your sides and step forward into a long lunge position. Keep the dumbbells by your side while lunging. Push back into a standing position, keeping that front leg bent curl your dumbbells up towards your shoulders. Release your pose and switch legs, alternating legs for several reps.
If the balance is an issue for you standing with your leg up and bent, you can try just tapping that toe to the ground and keeping the knee bent. This will stabilize you and you can continue to practice to improve balance.
These push-ups are a full-body exercise. These are low-impact and low cardio so you can do them in between your higher cardio moves while you catch your breath.
Start in a standing position. Bend forward at the waist until you are folded over with your arms hanging towards or touching the floor. Begin to slowly inch your upper body forward by placing your hands on the floor and moving slowly forward. Keep your legs as straight as possible. Move forward until you reach a plank position. Complete a push-up and then inch your body backward until you are standing upright again and then repeat.
Basic Overview and Tips
It is very important that as you starting working out to reduce body fat that you also make sure you are properly prepared. Know your limits. While you want to push yourself, you don’t want to injure yourself. Modify moves as needed, and work up to full strength. Make sure you have appropriate aerobic shoes and workout attire. And most of all stay hydrated!
These exercises are some very basic moves that you can do in your home or anywhere without much equipment. You will see great results just from these few exercises, but it never hurts to follow an exercise plan or video either. The best ways to reduce body fat through exercise are to use workouts that mix strength training and cardio training together. Another great workout type to check out is a HIIT (High Intensity Interval Training).
Take these tips and workout ideas and start working for that gorgeous, toned physique. You’ll be proud to wear your little black dress and you will feel amazing!
ABOUT THE AUTHOR:
Sophie Elise is a passionate cyclist, author, and blogger. She is very passionate about writing on different types of women’s bikes, accessories, health, fitness and more. She regularly writes on sportsly.net