Health Network News

When you’re pressed for time - or when you have all the time in the world but just don’t feel like spending it in the gym - it’s always a good idea to have a few quick, easy to implement fat loss workouts at your disposal.

Of course, since we’re on the topic of fat loss, I feel as though I should address one of the most common misconceptions within the fitness industry today. That misconception is (drum roll!)- you can’t spot reduce!

What that means is that you can’t pick a specific area that you’re unhappy with and lose fat just off that specific region. In order to lose fat, what you have to do is create a calorie deficit through both exercise and your eating habits. Creating a “calorie deficit” simply means that you have to burn more calories than you ingest.

It’s easy in theory, but it’s certainly easier said than done. Heck, if it was easy - North America wouldn’t be facing the obesity epidemic that it’s facing now. People just need to educate themselves as much as they can so they can grasp an understanding as to how to adapt a healthy “lifestyle” rather than jumping from one fad “diet” to the next.

So, that being said, here’s a fat-blasting, total body workout that can be done when you’re pressed for time. Some of the movements may be advanced but don’t worry, there’s variations for each that beginners can do. Without further ado, the program..

Fat Workouts: Exercise #1 - Bench Step Ups

Bench step ups are a great way to tone the lower body while working on your cardio as well. The difficulty of the exercise can be increased by holding dumbbells and taking it once step further, you can perform bicep curls atop the bench before you begin the next repetition.

- Perform 3 sets of 30 repetitions

- Rest 1 minute between sets

Fat Workouts: Exercise #2 - Dumbbell Squats with Overhead Press

For this movement, you’re going to perform squats while holding dumbbells at shoulder level. Once you extend your legs and drive upwards, you then press the dumbbells overhead.

- Perform 3 sets of 20 repetitions

- Rest 1 minute between sets

Fat Workouts: Exercise #3 - Drop Sets on Assisted Pull Up Machine

“Drop sets” are when you hit fatigue with the weight your using so you lighten the load in order to perform additional repetitions. This is a great way to not only exhaust the muscles but also, drops sets will increase blood lactate levels - which will in term stimulate the release of growth hormone. Growth hormone (GH) then stimulates the release of fatty acids into the mitochondria for oxidation. In other words - you’ll burn more fat.

- Perform 10 repetitions then lighten the load

- Perform 10 more repetitions then lighten the load again

- Perform 10 more repetitions than once again lighten the load

- Repeat this process 3 times while giving yourself 90 seconds to rest between circuits

Fat Workouts: Exercise #4 - Push Ups

Nothing fancy here, just simple and effective.

- Perform 3 sets of as many repetitions as you can

- Rest 30 seconds between each set

To view video clips and detailed step by step instructions on how to perform these exercises - head on over to The Fitness Blueprint and create your free account! Bill is a certified trainer with over a decade of industry experience. Want to read another article by Bill? Here’s one on how to get rid of flabby arms.