7 Simple Exercises To Reduce Body Fat

No doubt, body fat can cause long-term health problems if not put in control at the right time.

Diet and exercise go hand in hand, but if you thought that only with the diet you will burn your body fat, you are wrong. So, if you really want to lose weight, you need to take one hour of exercise in your daily routine for targeting and reducing body fat.

So, if you want to reduce body fat simply by exercising, it will take quite a bit of time and effort. And remember, one pound of body fat is roughly equivalent to 3500 calories.

8 exercises that can help you reduce body fat faster than you thought

Bicycle Exercise:

No, you do not need a bike for this exercise. Thinking about how you can do this exercise? Well, we will tell you.

  • You need to lie down on the floor on your back and keep your hands either on the ground or behind your head.
  • Next, you need to lift both your legs and bend them at the knees next you need to bring your right leg towards your chest and move your left leg away from the chest.
  • Now, bring the left leg towards the chest and move the right leg away from the chest, It’s like you need to move your legs in a way you paddle your bicycle.


This exercise works efficiently not only on your abdominal muscles but also on thighs, hips, shoulders, and back muscles, and also directs internal thighs to a certain extent.
So, take a plank position.

  • First, you need to get into the push-up position on the floor.
  • Then bend your elbows around 90 degrees and rest your body weight on the forearms.
  • Remember that the elbows should be in line with the shoulders.
  • Then your body needs to be straight like a plane from head to feet and to hold on to the position as far as possible and feel the stretch in your core, shoulders, and thighs.

Push Ups:

  • To do the push-ups you need to lie down on the floor with your palms down and wider than shoulder width.
  • Then slowly straighten your arms while keeping your back and legs straight and you need to exhale as you straighten your arms and inhale as you lower yourself back to the floor. You need to do 2 or 3 sets of 15 to 20 push-ups.

Mountain Climbers:

  • First, you need to begin in a standard push-up position with your hands and shoulders lined up and then you need to contract your abs and pull your right knee in towards your chest without letting your butt pop up or sag.
  • Then you also need to not tap your toes to the floor when you bring your knee in and to return your right leg back to start and then do the same thing with the other leg and keep alternating.

Skipping Rope Exercises:

  • So, to do this exercise right you need to jump 1 to 2 inches off the floor, giving rope just enough space to slip under your feet and only the balls of your feet should touch the floor.
    Then you need to keep your elbows close to the sides as you turn the rope and remember that the movement comes from the wrists and forearms, not the shoulders.
  • So, if you tire out before you finish the workout, and drop the rope, you need to keep your arms and legs going and work up to using the role full-time.
    And to find a rope that fits, place one foot in the center of the rope and lift the handles — they shouldn’t go past your armpits then begin with 20-second sets and as you build up endurance and coordination, progressively increase the time you spend in jumping sets.

Vertical Leg Crunch:

  • What you need to do is to lie down with hands behind your head and then put your legs straight up with knees crossed and flex your abs to lift your head and shoulders off the floor.
  • Then you need to lay back down and keep your legs extended in the air the whole time. You need to exhale when you flex and inhale when you lay back down. Do 1-3 sets with 12-16 repetitions.


  • First, you need to stand with your feet roughly hip-width apart and then take a big step forward with your right foot and bend your right knee until your thigh is parallel to the floor and your knee is at 90 degrees.
  • And next, you need to reverse the motion, stepping back into the starting position and then repeat with your right leg.