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Fast Fat Burning Exercises for the Butt & Legs

by
author image Ashley Farley
Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.
Fast Fat Burning Exercises for the Butt & Legs
A woman outside checking her heart rate while exercising. Photo Credit Jacob Ammentorp Lund/iStock/Getty Images

Overview

Fat can build in many places on the body but can be especially troubling when it shows up on your buttocks and legs. Because there is no way to target fat in one specific body part it is important to reduce overall body fat levels with exercise. Cardio exercise along with strength training moves for your butt and thighs will help you to quickly blast fat, build muscle and prevent new fat from accumulating.

Strength Training

Strength training can be used to build more muscle mass in the buttocks and legs. Muscle mass helps your body to burn calories and fat at a faster pace even when you are at rest. Engage in two to three days of 20-to-30 minute strength training sessions to see results. When performing butt and leg exercises try to complete two to three sets of 10 to 12 repetitions. Squats, lunges, the leg press, leg extensions and the leg curl are common exercises that can be used to shape your butt and thighs.

Dumbbell step-ups are performed on a bench or aerobic step while holding a free weight in each hand. To perform this exercise step up onto your object with one foot, follow with the other, step down onto the ground with one foot at a time and repeat. Switch the lead foot that steps up onto the bench every repetition.

Squat jumps combine a standard squat with an upward jump. To perform this exercise stand with your feet hip-width apart, keep your weight in your heels, bend your knees to sink down into a squat, roll your weight forward onto your toes, explode upward into a jump, bend your knees as you land and move right back into a squat.

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High-Intensity Interval Training

High-intensity interval training (HIIT) is becoming more popular for those wishing to burn fat from their bodies because it takes only 15 to 25 minutes per session and helps keep your metabolism boosted hours after you're finished. Because HIIT is much more demanding on the body it should be completed every other day.

To execute HIIT you must first select a form of cardiovascular activity to perform. Shape Fit recommends cycling, running and jumping rope for HIIT. For the entire session you will alternate high-intensity and low-intensity intervals. Intervals times can be 30 seconds to five minutes. During the high-intensity intervals push yourself and use most of your energy. The low-intensity periods should be used for rest or recovery and should be done using minimal effort. If you choose to cycle you could alternate 90 seconds of cycling at a high speed of 18 mph with 60 seconds of cycling at a slower speed of 10 mph.

Steady Cardio

Steady cardio is the most-common form of cardio exercise. During steady cardio you select one form of exercise and maintain a steady pace for 30 to 45 minutes. Shape Fit states that steady-state cardio uses fat instead of carbohydrates for energy. Because steady cardio can lead to a plateau, it is important to constantly create new challenges for your body. Try alternating which activities you use during steady cardio sessions and working harder as the activity becomes easier. Steady cardio can be completed everyday of the week, but you should always listen to your body. If your muscles are aching or you feel fatigued take a day off to allow your body recovery time.

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References

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