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 – having a few quick, easy to implement fat workouts at your disposal will certainly come in handy. While on the topic, I feel as though I should state that there’s no such thing as chest fat workouts or thigh fat workouts. There’s exists no arm fat workouts or even belly fat workouts for that matter. What I’m trying to get at here is the fact that you can’t spot reduce.

What I mean by that is you can’t pick a specific area that you’re unhappy with design fat workouts specifically for that region. I’ve been working as a personal trainer for over a decade now and I’ve literally had countless clients asked me to design belly fat workouts or thigh fat workouts – which is perhaps the most popular request amongst my female clients. All you can really do is create a calorie deficit via your eating habits (calorie input) and your exercise routine (controlled calorie output). If you’re eating right and exercising properly, you’ll shed that unwanted fat, but not just from your thighs or just from your belly – you’ll lose it from everywhere. No complains there, right? I didn’t think so!

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..

Body Fat Reduction Exercises #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

Body Fat Reduction Exercises #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

Body Fat Reduction Exercises #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

Body Fat Reduction Exercises #4 – Push Ups

Push ups have always been a staple in burning fat workouts and this is no exception.

– Perform 3 sets of as many repetitions as you can

– Rest 30 seconds between each set