It is perfectly possible to reduce body fat simply by exercising, but it requires little time and effort. Remember that one pound of body is equal to 3500 calories. Following these simple routines for two to three times a week will ensure a fat-free body.
Run slowly for 5 minutes. Split this into three 30 seconds parts in which bring your heels up to your backside and knees up to your waist height.
Stand by keeping your feet shoulder-width apart about 1ft from a rock or a bench with your hands on your sides.
Keep your upper body straight and step forward with your left foot onto the rock/bench.
Then bring your left foot to the starting position, followed by your right.
Begin this slowly and then pick up the tempo. Hold weights in your hands to increase the difficulty.
Do 3 sets of 40 seconds each, resting for 30 seconds between each set.
Begin with the press up position by keeping your feet together and extended behind you.
Bring your feet towards your hands in a single jumping motion, then comeback to the starting position.
Ensure that your knees stay between your arms and that your back remains straight.
Then perform a press up and repeat the first step. Do 3 sets of 10 repetitions.
Kneeling leg kicks:
Get on your hands and knees. Extend your right leg to the side so that your knee is locked and facing forward.
Your foot should be on the floor. Hold for a second, and then bend your knees until your heel touches your glutes.
Straighten your knee. Lower your leg to the start position and repeat.
Do 3 sets of 15 repetitions on each leg and take rest for 30 seconds between each set.
In this step, plan to run for 20 minuets by breaking into three sections.
For first 7 minutes, alternate between running at 65% of your full pace for 40 seconds and then at 40% of your full pace for 40 seconds.
For next 7 minuets, alternate between running at 70% of your full pace for 25 seconds and then 40% of your full pace for 35 seconds.
For the last 6 minutes, alternate between running at 80% of your full pace for 25 seconds and then 40% of full pace for 60 seconds.
Lie flat on your back with your arms out at your sides and your legs together. Gradually raise your legs until your feet are above your hips.
Keep your legs together and your head and upper back on the floor. Slowly roll your legs to the left as far as you can or until they are 3 inches above the ground.
Pause, return your legs to the center, and then repeat to the right. Do 3 sets of 6-8 repetitions on each side.
Begin with a crouch position by keeping your feet shoulder width apart and your torso upright.
Jump up while airborne bring your feet together, bend at your knees and hips to kick your feet out to your right, then land in the start position.
Repeat on your left side. Perform 2 sets of 7 repetitions on each side.