Spot training or reduction , as it is commonly referred to, is the myth that you can workout one portion of the body to lose the fat in that spot. Not every fat burning workout is created equal. When many trainers think of exercises to torch through fat, they tend to focus on intensive metabolic moves—think high energy moves like burpees, slams, battle ropes, and the like.

But there are other exercises that can work, too. Heavy loaded multi-joint movements like squats and deadlifts challenge multiple muscle groups, which both helps you to build more muscle and expend more energy, burning fat.

Add these fat burning exercises to your training plan to get on the right path. The classic go-to fat burner for trainers, burpees are almost a rite of passage for just about anyone looking to break a sweat. You'll drop to the floor, push back up, and jump for one rep, then keep working.

Just make sure you don't overdo burpees. Stick with sets of 10 at a time at most to start, and if you have any upper body issues, try these scaled variations. If you think jump ropes are only for kids on the playground, you don't know skip. The most basic piece of equipment in the gym gives you a full body workout with a ton of fat burning potential.

Start off by perfecting your speed skipping form for short periods, two minutes at most. Once you master the basics, there's a whole world of jump rope moves and workouts open to you. Try out some high intensity interval HIIT routines with the rope and jump into even more fat torching benefits.

Med ball slams are the perfect exercise for your crappiest days. You're not just burning fat here—burn away stress, anger, boredom, or whatever else is bothering you as you smash the ball into the ground as hard as humanly possible.

Use your entire body for the move, raising the ball above your head and rising up on your toes, then using your core, hips, and arms to slam it back down. Catch the ball as it bounces back to your chest and repeat. Just make sure to keep your body under control, since there's no need to make your day worse with bad form.

Heavy loaded back squats are a cornerstone of weight room workouts for a reason: there are few more reliable methods of building lower body strength. But the compound exercise is also a fat burner, since you're engaging multiple major muscle groups and expending lots of energy to move the weight.

Make sure that you stay smart when you squat. For maximum fat-burning potential, employ proper form by engaging your core, hitting an appropriate depth for your own mobility to parallel or just below , and working slowly through each rep.

Pare down technically challenging Olympic lifts to dumbbell movements like the snatch to challenge your coordination, build strength, and of course, burn fat. You'll also hone explosion and athleticism while keeping your shoulders safe.

The name of the game here is triple extension—the process of extending and straightening your ankles, knees, and hips. Focus on the three component parts of the exercise: pulling the weight off the ground, exploding through the hips to raise it up, then punching the dumbbell overhead and landing underneath.

Another big, bad, heavy lift that doubles as a fat burner is the deadlift. The multi-joint exercise gets the whole body involved, particularly the posterior chain and lower body, and the effort it takes to move the weight off the floor kick starts your metabolism.

You'll get the most benefits from deadlifts if you're performing the exercise with big loads the right way. That means you engage your core to help stabilize your spine, you use your glutes and hamstrings to power the weight off the floor, and you're moving slowly and deliberately through each rep.

Swings are a super versatile exercise that can build lower body size and strength as you incinerate fat.

The key is using your hips to drive the movement—your arms are only there to hold the handle of the weight. Make sure that you're still in the right position when you swing. Prizes: Prizes will be announced on the contest information and registration page which will be published on the inner circle home page the week before the contest launches.

You will receive an email the day the challenge registration opens. Also, you can simply bookmark this webpage and return on January 1st when the challenge starts.

Spring Million Step Challenge And Mount Everest Challenge. Description: 10, steps a day is the official benchmark for when you are called an "ACTIVE" person.

When you hit that number, you reap all kinds of health benefits including lower risk of heart disease and diabetes. It requires some intentional exercise almost every day. If you're already active, set your goal higher. How It Works: Track your steps with any fitness tracker FitBit, etc , or a smartphone with a tracking app.

Update your steps daily in the online tracker sheet to see yourself on the leaderboard and where you stand next to all the other participants. Prizes: Prizes will be awarded to winners and finishers in the random drawing, including FitBit fitness trackers and shoes from Zappos.

Full details will be posted at least a week before the start date and a link will be added here on this page directing you to the official contest web page. Check back then and look for our announcement emails.

Get on our Inner Circle email list below. Description: The Burn the Fat Summer Challenge is a week before and after body transformation contest sponsored by Tom Venuto and Burn the Fat, Feed the Muscle.

You can register free on this site when the official contest start date arrives bookmark this page and subscribe to the email announcement list below. During the week event, participants will follow the Burn the Fat Feed the Muscle program customizing as needed , which includes a resistance training, cardio training, mental training, and nutrition program.

Each week, you will make a progress update in your online journal. Fall Burn the Fat Million Step Challenge And Mount Everest Challenge. Description: 10, steps a day is the official benchmark for being an "ACTIVE" person.

When you hit that number, you reap amazing health benefits. It requires intentional exercise almost every day. If you're already active, you can set your goal higher. Send Email. Skip to content Get strong and lean in seven days! This post may include affiliate links.

Share this Article Facebook Pin Email. Trainer Clifford Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. These five workouts are specifically designed to help you get a bigger, shapelier butt.

Shed that muffin top in just weeks. Treat yourself to 12 days of health and wellness. See results with this lucky number combo! Do you actually see results in 7 days with healthy eating. Leave a Reply Cancel reply Your email address will not be published.

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Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All.

Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.

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See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. By Moira Lawler. Medically Reviewed. Kara Andrew, RDN, LDN of American College of Lifestyle Medicine.

Squat Jumps. Skater Jumps. Plank Jacks. High Knees. Editorial Sources and Fact-Checking. Resources Obesity: Symptoms and Causes. Mayo Clinic. September 2, Tips for Monitoring Aerobic Exercise Intensity [PDF].

American College of Sports Medicine. Does Your Heart Rate Really Matter? American Council on Exercise. June 17, Exercise Intensity: How to Measure It. Westcott WL. Resistance Training Is Medicine: Effects of Strength Training on Health. Reach your left arm across your body to touch the floor in front of your right toes to make it easier, touch right shin or just reach right.

Switch sides and repeat 10 times. Continue quickly alternating sides. What you drink is just as important as what you eat.

It is well known that sugary sodas are bad for your health and contribute to weight gain. Many people replace them with packaged juices while trying to lose excess weight. This is a mistake you need to avoid. Lie faceup on the floor with your knees bent over hips and arms extended up with palms facing each other to start.

Pause, and slowly roll the upper body back down, one vertebra at a time, keeping legs in the air. When your shoulders reach the mat, return to the starting position. Repeat 10 times. Continue slowly. When people think of sports and weight loss training, the first things that come to mind are exhausting squats and endless push-ups.

In fact, there are many ways to combine training with pleasure — and you can choose from a myriad of types of physical activity for every taste. For example, walking for 30 minutes every day will help improve heart health, strengthen your bones, reduce the risk of diabetes, osteoporosis and other diseases 8.

Of course, walking helps you burn excess fat as well. Read More: Weight Loss Tools: Jumping Into A Weight Loss Journey Fully Prepared. Begin on the floor in a palm plank. Push into palms to explode body off floor feet stay planted , clapping hands if you can.

Land in the beginning position with elbows soft. Good sleep is a critical and often overlooked factor in successful weight loss.

First of all, poor sleep contributes to increased hunger cravings. Secondly, poor sleep negatively affects your metabolism. Poor sleep triggers cortisol spike, which is a signal for your body to conserve fat.

Both groups consumed the same amount of calories. This is important because insulin is responsible for converting sugars and starches into energy, and when insulin levels drop, carbohydrates are converted to fat rather than energy.

Now you know all the basic exercises for the first week of your 30 day fat burning challenge. So, in the second week, you perform every single exercise just like in the previous week, but make 20 repetitions instead of Third week — 30 reps, fourth week — 40 reps.

Simple as that. This is a simple but very effective tip. The fact is that people often consume excessive amounts of calories without even noticing it.

Although their bodies no longer send hunger signals, they continue to eat automatically. This most often happens when people eat while watching TV, sitting at their computer or on their phone. That is why it is important to continue the tradition of eating at the table.

It is not only a place to socialize with loved ones and share meals, but also a means of limiting calorie intake. To sum up, 30 Day Fat Burning Challenge is an excellent way to burn excess fat and upgrade your lifestyle.

Plus, this challenge includes useful tips for your diet, which are necessary to follow if you strive for impressive results. Those tips, however, are not exhaustive. Following the rules of a balanced diet is imperative for successful weight loss, and they are not limited to eliminating harmful processed foods and consuming more fruits and vegetables.

Keeping your fluid intake high is also crucial, especially when your physical activity levels increase. Water, unlike soft drinks, has multiple health benefits, and will help you shed those unwanted pounds as well.

Also, you can simply bookmark this webpage and return on January 1st when the challenge starts. Spring Million Step Challenge And Mount Everest Challenge. Description: 10, steps a day is the official benchmark for when you are called an "ACTIVE" person.

When you hit that number, you reap all kinds of health benefits including lower risk of heart disease and diabetes. It requires some intentional exercise almost every day.

If you're already active, set your goal higher. How It Works: Track your steps with any fitness tracker FitBit, etc , or a smartphone with a tracking app. Update your steps daily in the online tracker sheet to see yourself on the leaderboard and where you stand next to all the other participants.

Prizes: Prizes will be awarded to winners and finishers in the random drawing, including FitBit fitness trackers and shoes from Zappos. Full details will be posted at least a week before the start date and a link will be added here on this page directing you to the official contest web page.

Check back then and look for our announcement emails. Get on our Inner Circle email list below. Description: The Burn the Fat Summer Challenge is a week before and after body transformation contest sponsored by Tom Venuto and Burn the Fat, Feed the Muscle.

You can register free on this site when the official contest start date arrives bookmark this page and subscribe to the email announcement list below.

During the week event, participants will follow the Burn the Fat Feed the Muscle program customizing as needed , which includes a resistance training, cardio training, mental training, and nutrition program.

Each week, you will make a progress update in your online journal. Fall Burn the Fat Million Step Challenge And Mount Everest Challenge. Description: 10, steps a day is the official benchmark for being an "ACTIVE" person. When you hit that number, you reap amazing health benefits.

It requires intentional exercise almost every day. If you're already active, you can set your goal higher. If you're totally sedentary, you can set your goal lower, simply set a goal to improve. Update your steps daily in the online tracker sheet to see yourself on the leaderboard.

Full details will be posted the week before the start date and a link will be added here on this page directing you to the official contest web page.

How To Enter A Challenge When contest is about to begin, announcements are posted on the Challenge page of this website Burn the Fat Inner Circle and the entry links for current challenges are added to this page as well bookmark this page. If you are on our email newsletter list, you will also receive an invitation to enter free by email the moment the doors to each challenge are open.

If you are in our Burn the Fat Facebook group, you will also see an announcement and get an invitation there. Join our Facebook group community here. The Burn the Fat Challenge contests are open to anyone age 18 or over who follows the Burn the Fat Feed the Muscle program or is a member of the Burn the Fat Inner Circle.

Before every challenge, we always invite everyone to join us in the members only area here at the Burn the Fat Inner Circle. However, entry into the contest is free - all you have to do is register fill out a form to choose a username and password when the challenge opens.

If you're an Inner Circle member, you are automatically registered for all challenges and you can simply log in with your user name and password. Then start any challenge when it opens by going to the challenge forum. Please note, entry into the contest gives you access only to the challenge forum, not to the members-only area of the Inner Circle website.

For info on joining Burn the Fat Inner Circle member's zone, CLICK HERE. The unchanged h fatty acid oxidation during and after exercise does not provide support to the causality between fat burning and fat loss. In this review, alternative perspectives to explain the fat loss outcome are discussed.

In brief, carbon and nitrogen redistribution to challenged tissues muscle and lungs for fuel replenishment and cell regeneration against abdominal adipose tissue seems to be the fundamental mechanism underlying the intensity-dependent fat loss effect of exercise.

The magnitude of lipolysis fatty acid release from adipocytes and the amount of post-meal carbon and nitrogen returning to abdominal adipose tissue determines the final fat tissue mass.

Therefore, meal arrangement at the time when muscle has the greatest reconstruction demand for carbon and nitrogen could decrease abdominal fat accumulation while increasing muscle mass and tissue repair.

The name of the game here is triple extension—the process of extending and straightening your ankles, knees, and hips. Focus on the three component parts of the exercise: pulling the weight off the ground, exploding through the hips to raise it up, then punching the dumbbell overhead and landing underneath.

Another big, bad, heavy lift that doubles as a fat burner is the deadlift. The multi-joint exercise gets the whole body involved, particularly the posterior chain and lower body, and the effort it takes to move the weight off the floor kick starts your metabolism.

You'll get the most benefits from deadlifts if you're performing the exercise with big loads the right way. That means you engage your core to help stabilize your spine, you use your glutes and hamstrings to power the weight off the floor, and you're moving slowly and deliberately through each rep.

Swings are a super versatile exercise that can build lower body size and strength as you incinerate fat. The key is using your hips to drive the movement—your arms are only there to hold the handle of the weight.

Make sure that you're still in the right position when you swing. You shouldn't be squatting and raising the weight; instead, keep your knees slightly bent, hinge at the hips, and keep your head in a neutral position to keep your spine aligned properly. Loaded carries are so simple that the exercise might seem too obvious to be an effective fat burner—but anyone who has been forced to lug a set of dumbbells or even a heavy load of groceries for a long walk can attest to how quickly the weight becomes a burden.

Posture is key here—grip your handles tightly, engage your glutes and core, draw your ribcage in, keep your gaze ahead, and make sure that you don't allow your shoulders to slouch forward as you step.

Battle ropes are an implement that have become infamous thanks to the high-intensity workouts for which they're often employed. The routines challenge you to use your whole body to swing, slam, and shake the implements while squatting, lunging, and jumping—so you're going to ramp up your heart rate and burn through fat.

Crawls are another simple, deceptive means to hone your strength, mobility, and athleticism while burning fat. The movements are so effective because you're getting your whole body involved. Like some of the other exercises on this list, crawls are only truly effective when your spine in a safe, neutral position.

Focus on bracing your core and moving with a purpose—a bear crawl should never be a brainless gallup for speed if you actually want to reap the benefits. The lunge is a gold standard leg exercise that challenges you unilaterally—you'll work just about every muscle in your leg, and once you get walking, you'll up your heart rate, too.

Keep posture a priority as you lunge, especially if you load up the exercise with weight. You'll get more out of the movement by engaging your core, keeping your chest up and your gaze forward, and driving up into the next step.

If you're low on space, try alternating reverse lunges. Thrusters with barbells are a CrossFit staple for challenging WODs, but you can use dumbbells to make the exercise work for your fat burning goals.

The move has multiple components, so make sure that you're doing everything properly. You're essentially combining a front squat with a push press—for the best results, emphasize the depth in the squat, then explode up to drive through the top of the press. This exercise should be familiar to anyone who's taken a HIIT class, for good reason.

Mountain climbers are a solid method to push your heart rate up while honing your abs and athleticism, too. Keep your posture on point to make the most of the mountain climber. Think of the plank position as important as the knee drive—that means you're squeezing your abs and glutes even while you're pumping away with your legs.

Inchworms light up nearly every muscle in the body when done properly. Throw this move into the beginning of your workout to warm up, or at the end to burn out. Either way, this will get your whole body pulsing, incinerating fat all over.

Walk your hands as out to pull your body down into a plank position, trying to minimize the sway in your hips when you shift your weight from hand to hand. This explosive movement will boost the heart rate and fire up the quads, glutes, and calves. For this move, start in a low squat position, and power up by shifting your weight from the heels to the toes.

When you land, finish low back into the squat position again, tightening the quads to brace the knee joints for impact. Wake up your posterior chain, glutes, and hamstrings with this full body lift. The engagement of several large muscle groups really gets the blood flowing and thus, the heart pumping.

Similar to the deadlift, the power of this movement comes through the posterior chain and hip extension. This means engaging the core, hinging the hips, and powering up by squeezing the glutes together. The good morning, however, requires a bit more back and core activation with the weight placed behind the head.

Sleds harness power and strength into one fat incinerating move that will fry the muscles and get the heart rate up. When you're pushing, keep the arms straight, the spine neutral, and drive through the front foot.

Turn up the heat by increasing the weight and going heavy and slow to burn out your muscles, or work for performance by opting for the light weight and picking up speed to increase your heart rate.

Similar to the inchworm, this move is great to start up or finish off your workout. After you set up in your push up position, walk your hands out past your shoulders.

This is going to cause you to want to arch your spine, giving your core a little extra cue to stay tight then a traditional plank.

Alternate the arm lift, and you'll add in an extra challenge to your core and shoulders to prevent rotation. Brett Williams, a senior editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter.

You can find his work elsewhere at Mashable, Thrillist, and other outlets. You can find more of her work in HealthCentral, Livestrong, Self, and others. Chris Hemsworth Shows Off Strength and Speed.

Bodybuilder Woody Belfort Shares His Strength. Then jump to return your feet to near your hands and complete a powerful jump straight up into the air.

Keep your core tight and launch into an explosive jump. Land lightly on your feet and immediately lower into a squat again.

To make this move more challenging, you can wear a weight vest or hold a weighted ball or light dumbbells. Stand with your feet hip-width apart. Your weight should be supported by your right leg. Simultaneously, swing your right arm out to about shoulder height and your left arm across your body reaching toward your right hip.

Then jump to your left and repeat the movement on your left side. Land on your left foot and swing your right leg behind you and out to your left side.

Left arm should simultaneously swing out to your left side and right arm should extend toward your left hip. Continue leaping back and forth with arms swinging in a skating motion.

To make this move more challenging, try touching your hand to the ground instead of simply swinging it out to the side. Begin in a plank position with your wrists in line with your shoulders and your body extended in a straight line behind you.

Your feet should be planted together on the floor. Jump your legs out wide, and then jump them back together at a quick pace. Be sure to keep your core engaged throughout and be careful not to let your hips sag.

From a standing position, lift your left knee into your chest. Swiftly switch your legs so your right knee is now pulled into your chest. At a nonstop pace, keep alternating your knees and move your arms in a running motion, with your left arm lifting with your right leg and right arm lifting with your left leg.

RELATED: Gyms, Studios, and Fitness Instructors Offering Online Workouts. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All. Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All.

Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.

Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. By Moira Lawler.

Medically Reviewed. Kara Andrew, RDN, LDN of American College of Lifestyle Medicine. Squat Jumps. Skater Jumps. Plank Jacks.

High Knees. Editorial Sources and Fact-Checking. Resources Obesity: Symptoms and Causes. Mayo Clinic. September 2, Tips for Monitoring Aerobic Exercise Intensity [PDF]. American College of Sports Medicine.

Make sure share your results on Discord, Instagram or YouTube so that we can all be encouraged by your success! Diet plays an important role in losing weight but you also need to ensure you are eating a balanced, nutritious diet to fuel your body for these workouts.

This is different for everyone and should be discussed with a professional - please speak with a registered dietitian or nutritionist, depending on your individual needs.

You can also check out my new recipes section for some healthy recipe and snack ideas. Your weight naturally fluctuates daily, and what you ate the night before will affect how much you weigh the next morning.

If possible, try to weigh in at the same time every day under the same circumstances i. after the bathroom, before your first meal. If you are a human who menstruates, you may notice increased bloating and water retention depending on the time of your cycle, which will affect your weight as well.

Finally, some of you may be at your optimal weight and there's only so much difference the scales will show. You are recommended to do ALL videos listed for each day, e. if a day has three videos, you should do all three. If a video is listed twice, you should do it twice.

If you're having trouble doing them, stick to the low impact versions until you get stronger. The warmup and cool down videos are optional but highly recommended. However, at the end of the day, these schedules are my recommended guide - please feel free to make changes as necessary to suit your needs.

Go at your own pace, and do as much as you can. In one fluid motion, lower your body into a squat, place your hands on the ground in front of your feet, and jump your feet back so you land in a plank position. Then jump to return your feet to near your hands and complete a powerful jump straight up into the air.

Keep your core tight and launch into an explosive jump. Land lightly on your feet and immediately lower into a squat again. To make this move more challenging, you can wear a weight vest or hold a weighted ball or light dumbbells.

Stand with your feet hip-width apart. Your weight should be supported by your right leg. Simultaneously, swing your right arm out to about shoulder height and your left arm across your body reaching toward your right hip. Then jump to your left and repeat the movement on your left side.

Land on your left foot and swing your right leg behind you and out to your left side. Left arm should simultaneously swing out to your left side and right arm should extend toward your left hip. Continue leaping back and forth with arms swinging in a skating motion.

To make this move more challenging, try touching your hand to the ground instead of simply swinging it out to the side. Begin in a plank position with your wrists in line with your shoulders and your body extended in a straight line behind you.

Your feet should be planted together on the floor. Jump your legs out wide, and then jump them back together at a quick pace. Be sure to keep your core engaged throughout and be careful not to let your hips sag.

From a standing position, lift your left knee into your chest. Swiftly switch your legs so your right knee is now pulled into your chest.

At a nonstop pace, keep alternating your knees and move your arms in a running motion, with your left arm lifting with your right leg and right arm lifting with your left leg.

RELATED: Gyms, Studios, and Fitness Instructors Offering Online Workouts. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All.

Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.

Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. But if the staircase you have access to has more or less steps than this, then feel free to alter the reps.

Make sure you do the regular push-ups slowly for more toning and fat burn. This challenge will focus on your biceps and triceps area where maximum amount of fat gets accumulated. Saturday: Show love to those love handles These exercises will blast the fat from your love handles, giving you a lean physique.

Also, read: Unable to achieve your weight loss goals? Follow this ultimate running guide to shed kilos. While doing this circuit, keep your hydration and energy levels in check Half an hour before begging the circuit, drink a glass of water, have an apple or seven to 10 almonds.

You can also take a shot of black coffee. No sugar please! Try doing calves raise, and toe, neck and wrist rolls. Make it your morning ritual for these seven days. Six-pack abs are all that Nikita needs, along with her daily dose of green tea.

At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. Read More.